EXERCISE INSTRUCTIONS
1.The Warm Up Phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additi-
onally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises as
shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately.
2.The Exercise Phase
This stage demands the most training effort. Correct workouts will support your leg muscles becoming
more flexible – however, it is important to maintain a steady workout speed throughout the complete
workout session. As a guideline you can check your heart rate – it should be in the target heart rate zone
as shown in the illustration below.
SIDE BENDS
OUTER THIGHS
INNER THIGHS
FORWARD
BENDS
CALVES / ACHILLES
NOTE: The exercise phase should last at least 12 minutes.
Most people exercise for about 15 to 20 minutes per session.
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