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The cool down phase
This stage is to let your Cardiovascular 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 week.
Muscle toning
To tone muscle while on your fitness trainer you
will need to have the resistance set quite high.
This will put more strain on our leg muscles and
may mean you cannot train for as long as you
would like. If you are also trying to improve your
fitness you need to alter your training program.
You should train as normal during the warm up
and cool down phases, but towards the end of
the exercise phase you should increase resistance
making your legs work harder. You will have to
reduce your speed to keep your heart rate in the
target zone.
Weight loss
The important factor here is the amount of effort
you put in. The harder and longer you work the
more calories you will burn. Effectively this is
the same as if you were training to improve your
fitness, the difference is the goal.
Heart rate
Heart rate measurement
(heart rate chest belt)
‼ NOTE
•
A chest strap does not come standard with
this trainer. When you like to use a wireless
chest strap you need to purchase this as an
accessory.
The most accurate heart rate measurement is
achieved with a heart rate chest belt. The heart
rate is measured by a heart rate receiver in
combination with a heart rate transmitter belt.
Accurate heart measurement requires that the
electrodes on the transmitter belt are slight
moist and constantly touching the skin. If the
electrodes are too dry or too moist, the heart rate
measurement will become less accurate.
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⚠ WARNING
•
If you have a pacemaker, consult a physician
before using a heartrate chest belt.
⚠ CAUTION
•
If there are several heart rate measurement
devices next to each other, make sure that
the distance between them is at least 1.5
metres.
•
If there is only one heart rate receiver and
several heart rate transmitters, make sure
that only one person with a transmitter is
within transmission range.
‼ NOTE
•
Always wear the heart rate chest belt under
your clothes directly in contact with your
skin. Do not wear the heart rate chest belt
above your clothes. If you wear the heart
rate chest belt above your clothes, there will
be no signal.
•
If you set a heart rate limit for your workout,
an alarm will sound when it is exceeded.
•
The transmitter transmits the heart rate to
the console up to a distance of 1 metre. If
the electrodes are not moist, the heart rate
will not appear on the display.
•
Some fibers in clothes (e.g. polyester,
polyamide) create static electricity which can
prevent accurate heart rate measurement.
•
Mobile phones, televisions and
other electrical appliances create an
electromagnetic field which can prevent
accurate heart rate measurement.
Maximum heart rate
(during training)
The maximum heart rate is the highest heart rate
a person can safely achieve through exercise
stress. The following formula is used to calculate
the average maximum heart rate: 220 - AGE. The
maximum heart rate varies from person to person.
⚠ WARNING
•
Make sure that you do not exceed your
maximum heart rate during your workout.
If you belong to a risk group, consult a
physician.
Beginner
50-60% of maximum heart rate
Suitable for beginners, weight-watchers,
convalescents and persons who have not
exercised for a long time. Exercise at least three
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