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gliding (the “power glides” demonstrated in your video), with periods of lower intensi-
ty gliding. When you perform the high intensity exercises, you will work at a level that
is at the high end of your Target Heart Rate Zone. The lower intensity exercises are at
the low end of your Target Heart Rate.
Monitor your estimated heart rate throughout your workout. It can help you
determine the level of exertion that may be most appropriate for you, and serve as a
good measure of your progress toward improved fitness.
Beginners can use interval training to simply alternate periods of moderate gliding
with rest periods of easy gliding. If you are having difficulty completing 20 minutes of
non-stop gliding, work for 3 or 4 minutes then rest with a very small glide for 1
minute. Repeat this until your 15 - 20 minutes are complete.
For an interactive workout, use the Workout Video that comes
with your unit.
There are four variables that will help you control the intensity
of your workout and keep your heart rate at a safe and
appropriate level:
•
The range of motion of your legs and arms.
A wider glide will be higher
intensity than a small or narrow glide. Gliding with your knees in a neutral or
straight position is easier than gliding with your knees bent in a low position.
•
Your hand position.
A high or low hand grip will allow your arms or legs to
alternately work harder. A neutral or middle hand grip will be easier than a
high grip because the legs and arms will share the workload evenly.
•
The speed at which you glide.
As you glide at faster tempos your effort will
increase. Slowing down the tempo at any time will make your workout easier.
•
The level of resistance.
The position level on the hydraulics can be changed
to increase the resistance and make your workout harder.
Cool Down
Towards the end of the aerobic and muscle toning phase of your workout, return to
a basic glide movement and gradually slow down the range of motion and tempo.
Step off your unit and complete your workout with some gentle stretches as demon-
strated in your video. This allows your heart rate to drop gradually back toward its
normal resting rate.