10
E
E
X
X
E
E
R
R
C
C
I
I
S
S
E
E
I
I
N
N
S
S
T
T
R
R
U
U
C
C
T
T
I
I
O
O
N
N
S
S
Using your
PROGRAMMABLE
ELLIPTICAL STRIDER
will provide you with several benefits. It will
improve your physical fitness, tone your muscles and in conjunction with a calorie-controlled diet help
you lose weight.
1.The warm up phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into
a stretch - if it hurts, STOP.
2
2
.
.
T
T
h
h
e
e
e
e
x
x
e
e
r
r
c
c
i
i
s
s
e
e
p
p
h
h
a
a
s
s
e
e
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20
25
30
35
40
45
50 55
60
65 70 75
TARGET ZONE
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes. Most people aim to start at about 15-20
minutes and then gradually increase as their fitness levels improve.
