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EXERCISE INSTRUCTIONS.-
Use of the machine offers various
benefits; it will improve fitness, muscle
tone and when used in conjunction with
a calorie controlled diet it will help you
to lose weight.
1. Warm-up phase
This phase speeds up the body's
blood circulation and gets the muscles
ready for exercise. It also reduces the
risk of cramp and sprains.
advisable
to
exercises, as shown below. Each
stretch should last approximately 30
seconds, do not overexert the muscles.
If you feel pain, STOP.
2. Exercise phase
This phase requires the greatest
physical
exertion.
exercise the leg muscles will become
more flexible. It is important to keep the
rhythm constant. The rhythm of the
exercise should be fast enough to
bring the heart rate into the target
area, as shown on the following graph:
This phase should last at least 12
minutes, although it is advisable for
do
some
stretching
After
regular
most people to start off with sessions
of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e.
reducing
continuing
minutes.
exercises
overexert the muscles.
It is
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress
on the leg muscles, so it may be wise
to reduce exercise times. If you also
wish to improve your overall fitness
then you should change your training
program. Do the warm-up and cool-
down exercises as normal but when
you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within
the target area.
Weight loss
In this case the important factor is the
effort made. The more intense and the
longer the session, the greater the
number of calories burned. Even
though you are dong the same work
as you do to improve fi tness, the
objective has changed.
11
the
for
approximately
Repeat
the
but
remember
three
days
per
rhythm
and
5
stretching
not
to
week,
on
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