Gym Master GM97816 Manual De Instrucciones página 15

EXERCISE TIPS AND GUIDELINES
STRETCH
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease
into each of these stretches with a slow gentle motion. Hold for a count of ten. Do not bounce. Repeat
the stretch exercises again after the cool down will help to loosen and relax your muscles to prevent
soreness.
WARM UP
The first five minutes of a work out should be devoted to warming up. This warm up will limber your
muscles and prepare them for more strenuous exercise. Warm up on the treadmill by walking at slow
speeds.
COOL DOWN
Never stop exercising suddenly. A cool down period of about 5 minutes will allow your heart to readjust to
the decreased demand. Use a low speed setting during the cool down to gradually lower your heart rate.
HOW OFTEN?
It is most often recommended that you exercise at least three to four times a week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal
faster with more frequent exercise. Whether it is three days or six days, remember that your ultimate
goal should be to make exercise a lifetime habit.
HOW LONG?
For aerobic exercise benefits, it is recommended that you exercise for about thirty minutes per session.
Always start slowly, especially if you have been sedentary during the past year. In the beginning you may
began with as little as five minutes per session. Your body will need time to adjust to the new activity.
As your body adjusts, gradually increase your workout time per session.
If your goal is weight loss, a longer exercise session at lower intensities has been found to be most
effective. A workout time of 45-50 minutes or more is recommended for best weight loss results.
HOW HARD?
How hard you work out is determined by your goal. Regardless of your fitness goals,
always begin an exercise program at low intensity. Aerobic exercise does not have to be
painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by evaluating your
perceived exertion level and the second is by monitoring your heart rate.
Owner's Manual
CAUTION!
Always consult your physician before beginning any
exercise program.
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