Exercise Instructions - Skandika Fitness ares Aufbau- Und Bedienungsanleitung

Using your elliptical trainer will provide you with several benefits, e.g. it will improve your physical fit-
ness, tone your muscles and - in conjunction with a calorie-controlled diet - help you tp reduce weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additi-
onally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises
as shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately.
SIDE BENDS
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 workout 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
NOTE: The exercise phase should last at least 12 minutes.
Most people exercise for about 15 to 20 minutes per session.

EXERCISE INSTRUCTIONS

FORWARD
BENDS
OUTER THIGHS
Target Zone
INNER THIGHS
CALF / ACHILLES
Maximum
85 %
70 %
Cool Down
Age
27