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SAFETY INSTRUCTIONS.-
Consult your doctor before starting any exercise
program. It is advisable to undergo a complete physical
examination. Work at the recommended exercise level,
do not overexert yourself. If you feel any pain or
discomfort, stop exercising immediately and consult
your doctor. Use the appliance on a solid, flat surface,
with some type of protection for the floor or carpet. In
the interest of safety, the equipment must have at least
0.5 metres of free space around it. Do not allow
children to play with the equipment or in the immediate
vicinity. Keep your hands well away from any of the
moving parts. Check the elliptical trainer before starting
the exercise; to make sure that all of the parts are
attached and that the nuts, bolts, pedals and focus
bars have been tightened correctly prior to use. Wear
appropriate clothing and footwear for the exercise. Do
not use loose clothing. Do not wear leather soled shoes
or footwear with high heels.
This appliance has been tested and it complies with
standard
EN957
under
independent of speed.
IMPORTANT.-
Read the instructions carefully before proceeding to
assemble the equipment.
Remove all the parts from the cardboard packaging
and check them against the parts list to ensure that
there is nothing missing.
Do not throw the cardboard away until the elliptical
trainer is fully assembled.
Always use the appliance in accordance with the
instructions. If you discover any defective component
while assembling or checking the equipment, or if you
hear any st range noise during exercise then stop. Do
not use the appliance until the problem has been
resolved.
EXERCISE INSTRUCTIONS.-
Use of the ELLIPTICAL TRAINER offers various benefi
ts; it will improve fi tness, 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 do some
stretching exercises, as shown below. Each stretch
should last approximately 30 seconds, do not overexert
the muscles. If you feel pain, STOP.
English
class
S.A.
Braking
2. Exercise phase.
This phase requires the greatest physical exertion.
After regular exercise the leg muscles will become
more fl exible. 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:
is
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 the rhythm and continuing for
approximately 5 minutes. Repeat the stretching
exercises but remember not to overexert the muscles.
Eventually your training sessions will have to become
longer and more intensive. It is advisable to exercise at
least three days per week, on 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.
Weight loss.
In this case the important factor is the effort made. The
more intense and the longer the session, the greater
the number of calories burned. Even though you are
dong the same work as you do to improve fitness, the
objective has changed.
12
G818BM
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