Muscle Toning; Weight Loss - Skandika X-3000 BLUETOOTH Instructions De Montage Et Mode D'emploi

Exercise instructions
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg
muscles becoming more flexible – however, it is important to maintain a steady wor-
kout speed throughout the complete workout session. As a guideline you can check
your heart rate – it should be in the target heart rate zone as shown in the illustration
below.
Heart rate
The exercise phase should be at least 12 minutes long. Most beginners start with exercise phases of 15
to 20 minutes duration.
3. The cool-down phase
This stage helps to soothe your muscles and your cardiovascular system after your wor-
kout. At the end of your workout, reduce the speed and exercise for approximately 5
minutes at this lower speed level. Afterwards, repeat the warm-up exercises as descri-
bed above.
It is recommended to exercise for at least 3 times a week – you should be aware, that
you need to exercise harder and longer if you get tter. Spread your workouts evenly
throughout the week.

Muscle toning

To reach a noticeable muscle toning with your device, it is necessary to set the resis-
tance quite high.
With this, your leg muscles need to work harder during the exercise – however, this
may cause you to break up your exercise earlier. If you want to improve your tness level
as well, you need to modify your exercise program in this way, that you train on a mo-
derate level for the rst minutes – the more you reach the end of your exercise phase,
increase the resistance setting to cause your leg muscles work harder. Reduce the speed
at the same time in order to keep your heart rate within the target zone.

Weight loss

To lose weight, you need to work out comparatively hard. The longer your workout
lasts, the more calories will be burned. It is almost the same way of exercise as if you
want to improve your fitness level.
28
Maximum
85%
Target zone
75%
Cool down
Age