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Aerobic Exercise Session
Those new to exercise should exercise no more than once a day to start with.
As your fitness level increases, increase this to 2 in every 3 days.
When you are comfortable with your routine, exercise for 6 days per week, always
take at least one day off per week.
warm up
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise
and Cool Down. Never start a training session without warming up. Never finish one
without cooling down correctly. Perform between five and ten minutes of stretching
before starting your workout to prevent muscle strains, pulls and cramps.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at
a slowrelaxed pace for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch
two or three times. Do this before your Aerobic Exercise session and also after you
have finished.
Head Roll
Rotate your head to the right for one count, feeling a slight puII on
the left side of your neck. Next, rotate your head back for one count,
stretching your chin. Then rotate your head to the left for one count,
feeling a slight puII on the right side of your neck. Lastly, drop your
head to your chest for one count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your back and
shoulders relax as you lower your trunk. Gently stretch down as
far as is comfortable and hold for 10 seconds.
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