Costway SP35737 Manual página 6

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Insert the Backrest
(3) into the Main
frame (1) and
tighten it with
Knob (8).
EXERCISE INSTRUCTIONS
Using this equipment will provide you with several benefits. It will
improve your physical fitness, tone your muscles and, in
conjunction with a calorie-controlled diet, help you lose weight.
1. THE WARM UP PHASE
This stage helps to get the blood flowing around the body and the
muscles working properly. It will also reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as
shown below. Each stretch should be held for approximately 30
seconds, do not force or jerk your muscles into a stretch - if it
hurts, STOP.
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2. THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the
muscles in your legs will become more flexible. Work to your own
level but it is important to maintain a steady tempo throughout.
The rate of work should be sufficient to raise your heart beat into
the target zone shown on the graph.
This stage should last for a minimum of 12 minutes though
most people start at about 15-20 minutes.
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