Eco-De ECO-819 Manual De Usuario página 13

2.The Exercise Phase
This is the stage where you put the effort in. After regular use, use muscles in your legs will become more
flexible. Work to your own pace but it is very important to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 12mihutes though most people start at about 15-20 minutes.
3.The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.As you get fitter you may
need to train longer and harder. It is advisable to train at least three times a week, and if possible space your
workouts evenly throughout the wee
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