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6) Make sure that there is adequate
free space behind the unit, free of
obstacles.
7) To ensure regular trouble-free use,
read
the
detailed
program on the last pages for each
language.
EXERCISE INSTRUCTIONS.-
Use of the ELLIPTICAL TRAINER
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. It is
advisable
to
exercises, as shown below. Each
stretch should last approximately 30
seconds,
do
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:
maintenance
do
some stretching
not
overexert
After
regular
This phase should last at least 12
minutes, although it is advisable for
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.
Eventually your training sessions will
have to become longer and more
the
intensive. It is advisable to exercise at
least
three
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.
13
the
rhythm
for
approximately
Repeat
the
but
remember
days
per
and
5
stretching
not
to
week,
on
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