MediaShop VIBROLEGS ELLIPTICAL Mode D'emploi page 14

increase your time by two more minutes before doing the five-minute cool down at the end of your workout.
This should extend your workout to 25 minutes. (see examples below) Stay at this level for a week and then add
another section of three minutes of lighter workouts and two minutes of harder workouts. Now you are at the
30-minute level for the exercise. (see below) Three examples in table form: how to increase activity to improve
endurance (increase time frame of 20, 25, 30 minutes):
Note: The exercises can also be varied by the level of initial intensity:
EXAMPLE WORKOUTS
Duration Intensity/tempo
5 mins 1-2
3 mins Increase by a level (2-3)
2 mins Increase by a level (3-4)
3 mins Reduce by a level
2 mins Increase by a level
5 mins Reduce by a level
20 minutes total
Duration Intensity/tempo
5 mins 1-2
6 mins Increase by a level (2-3)
2 mins Increase by a level (3-4)
3 mins Reduce by a level
2 mins Increase by a level
7 mins Reduce by a level
25 minutes total
Duration Intensity/tempo
5 mins 1-2
6 mins Increase by a level (2-3)
4 mins Increase by a level (3-4)
6 mins Reduce by a level
2 mins Increase by a level
7 mins Reduce by a level
30 minutes total
EXAMPLE OF INTENSIVE WORKOUTS
Duration
3 mins
2 mins
5 mins
5 mins
5 mins
2 mins
2 mins
5 mins
30 minutes total
14
M30584/M30868_VibroLegsElliptical_Manual_20210923_DR.indd 14 M30584/M30868_VibroLegsElliptical_Manual_20210923_DR.indd 14
Intensity/tempo
1
2
3
3
2
3
4
3
Exercise
Warm up
Increase if possible
Cool down
Exercise
Warm up
Increase if possible
Cool down
Exercise
Warm up
Increase if possible
Cool down
Exercise
Forward
Reverse
Forward
Forward
Forward
Cool down in forward
23.09.21 11:49 23.09.21 11:49