FITFIU FITNESS MC-400 Manual Usuario página 64

BELT PLATFORM INCLINATION
The MC-400 features 3-position belt platform inclination. This means that end of the belt platform can be raised/
lowered in three positions. The lower the end of the belt platform compared to the front provides a more strenuous
workout. To adjust belt platform inclination:
NOTE: Always adjust both sides of the belt platform to the same height.
1. Ensure that the equipment is OFF and unplugged.
2. Lift one side of the belt platform (1), then pull the locking pin (2)
out from the foot (3).
3. Rotate the foot, as required, then insert the locking pin into the
required hole (the hole farthest from the belt platform provides
the most inclination). Ensure the pin passes through the hole on
either side of the foot.
4. Perform the same operation on the other side of the belt
platform.
5. Ensure that the belt platform is resting on both feet before using
the machine.
TRAINING
STRETCHING/WARMING UP: GENTLE E ORT FOR A MINIMUM OF 10 MINUTES
To maintain tness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good,
gentle work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise.
To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.
AEROBIC EXERCISE FOR WEIGHT LOSS: MODERATE E ORT FOR 35 TO 60 MINUTES
This type of training is an e ective way of burning calories. There is no point in pushing yourself unduly; for the best
results the most important thing is frequency of exercise (at least 3 times a week) and the duration of the session (35
to 60 minutes). Exercise at average intensity (moderate e ort so you are not out of breath). In order to lose weight, as
well as taking regular physical exercise, it's essential to follow a balanced diet.
AEROBIC TRAINING FOR ENDURANCE: SUSTAINED E ORT FOR 20 TO 40 MINUTES
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3
times a week at a steady pace (rapid breathing). As your training progresses, you will be able to maintain this e ort for
longer, and at an improved pace. Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and
requires special preparation.
COOL DOWN
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase
helps your cardiovascular and respiratory systems, blood circulation and muscles return to normal. It also helps to
eliminate side e ects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps
and sti ness).
STRETCHING
Stretching after exercise reduces muscle sti ness caused by lactic acid accumulation and stimulates blood circulation.
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