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 week.
MUSCLE TONING
To tone muscle while on your exerciser you will need to have the resistance set quite high. This will put more strain
on your 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 you work harder. You may have to
reduce your tempo 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. The calorie
function, where applicable, is an estimate only and to be used for comparison between workouts.
CARE AND MAINTENANCE
Proper maintenance is very important to ensure your equipment is always in top working condition. Improper
maintenance could cause damage or shorten the life of your equipment and void the WARRANTY coverage
Important: Never use abrasives or solvents to clean the equipment. To prevent damage to the computer, keep liquids
away and keep it out of direct sunlight.
After each workout: Wipe off the console, where applicable, and other frame surfaces with a clean, water dampened
soft cloth to remover excess perspiration. Inspect and tighten all parts of the equipment regularly. Replace any worn
parts immediately.
Don’t use the equipment before the worn parts were replaced by new ones. When you feel the exerciser is not
smooth, please check the status of the parts and if need be call the service hot line.
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