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The rhythm of the exercise should be
fast enough to bring the heart rate into
the target area, as shown on the
following graph:
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
continuing
for
minutes.
Repeat
exercises
but
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
the
rhythm
approximately
the
stretching
remember
not
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.
GENERAL INSTRUCTIONS.-
Carefully read through the instructions
contained in this manual. It provides
you with important information about
assembly, safety and use of the
machine.
1 This unit has been designed for
home use. The user weight does not
have to exceed 115kg.
2 Keep your hands well away from
and
any of the moving parts.
5
3 Parents and/or those responsible for
children should always take their
to
curious nature into account and how
this can often lead to hazardous
situations and behaviour resulting in
accidents. This unit does not have to
be used in any case like toy.
4 The owner is responsible for
ensuring that anyone who uses the
machine is duly informed about the
necessary precautions.
5 Your unit can only be used by one
person at a time.
6 Use suitable clothing and footwear.
Tie up your shoelace correctly
ASSEMBLY INSTRUCTIONS
1. Take the unit out of its box and make
sure that all of the pieces are there:
ATTENTION: The assistance of a
second person is recommended
when assembling this machine.
14
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