Skandika Fitness AB Grinder Instructions De Montage Et Mode D'emploi page 27

EXERCISE INSTRUCTIONS
3. The cool-down phase
This stage helps to cool down your muscles and your cardiovascular system after the exercise pha-
se. You may exercise at a very low speed for approximately 5 minutes and the repeat the warm-up
exercises as explained above under point 1. Remember, not to force or jerk your body into a stret-
ching position. If your fitness level improves, it will be necessary to exercise harder and longer. You
should train at least 3 times a week. If possible, you should evenly spread your workouts throughout
the week.
Toning your muscles
To tone your muscles with your AB Grinder, you need to adjust the resistance level to a higher
setting. This burdens your leg muscles to a greater degree – this may mean, that you cannot train as
long as you want to.
If you want to improve your overall fitness level as well, you need to amend the exercise program as
follows: Warmup, exercise and cool down on normal level, but towards the end of the exercise phase
you should increase the resistance setting so that your muscles need to work harder. Reduce your
training speed at this time to maintain your heart frequency within the heart rate target zone.
Weight loss
The most important factor to lose body weight is the effort you are able to invest. The harder
and longer your workouts are, the more calories will be burned. Follow the instructions given
above and keep your heart's frequency within the target zone, preferably in the lower area
around 70 % of maximum pulse. This improves your fitness and burns body fat at the same
time. Try to extend your sessions to 30 minutes per workout.
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