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3. The cool down phase
This stage is to let your cardio-vascular system and muscles wind down gradually. 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 tone
To tone muscle while on your
PROGRAMMABLE
ELLIPTICAL STRIDER
you will need to have the
resistance set quite high. This will put more strain on your 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.
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WALK NATURALLY :
Make wide foot strides with foot landing on the upper portion of the pedal post.
WALK WITH HANDLE BARS :
step on the pedal and both hands hold on the handle bars move the handle bars forward and back
forward to do the body workout.
Loading one of the pedal post on the lowest position , then mount on the pedals one by one safely
after holding your hands on the inner handlebar tightly.
