PREPARING FOR EXERCISE
If you have not done endurance or cardio exercise for a long period of time, you should
make an appointment with your physician for a checkup and to discuss your fitness
goals. This is especially important for people who are over 35, overweight, or have heart/
circulatory problems.
EXERCISE RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a 30 minute workout
it is possible to lose up to 4 cups of liquid. About 30 minutes before beginning exercise,
you should drink about 1.5 cups of water. Take care to maintain balanced hydration
during the workout.
EXERCISE FREQUENCY
Experts recommend endurance exercise 3–4 days a week to keep your cardiovascular
system fit. It is important to plan sufficient breaks, to give your body enough time for
rest and recovery. You should take at least one day off after each workout.
EXERCISE INTENSITY
Many beginners make the mistake of exercising too intensely. If your goal is to run a
marathon, your intensity will certainly be high. However, most people have fitness goals
such as weight reduction, cardiac/exercise training, stress reduction, and therefore
should exercise at a lower intensity. We recommend aiming for the appropriate target
heart rate for your particular fitness goal
.
See
on
DURATION OF INDIVIDUAL WORKOUT SESSIONS
For optimal endurance or weight-reduction training, the duration of each workout
should be 25–60 minutes. Beginners and those who have not exercised regularly for a
long period of time should start with short workouts of 10 minutes or less in the first
week and then slowly increase workout duration week by week.
WORKOUT DOCUMENTATION
To stay motivated and to evaluate the success of your training, create a training
plan before beginning a new exercise routine. In your plan, document data from each
training session, such as distance, training time, pulse, as well as health data, such as
body weight, blood pressure, resting heart rate (measured in the morning right after
waking up), and how you feel during exercise. See
WORKOUT INSTRUCTIONS
Spend about 5 minutes doing warm up stretches before exercising; this prevents pulled
muscles and other exercise injuries. Stretching gets blood flowing and helps loosen your
muscles so they are ready for exercise. While doing the following stretches, do not force or jerk
your muscles, and most importantly, if it hurts: STOP. After stretching, continue your warm-up
by riding the Dash X for 3–5 minutes at a slow speed and the lowest tension level.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders relax
as you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3 times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against
your right inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with your
balance.
2. With your right hand, grab your right ankle. Pull your heel
in toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and the
soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat 3 times.
During the exercise phase you’re building muscle, stamina,
and improving your cardiovascular health slowly over time. The
most important thing is to always listen to your body. If you are
tired or sore, slow down or stop exercising for the day.
After exercising, it’s important to give your body time to cool down and recover. Ride the bike
for another 3–5 minutes at a slow speed and the lowest tension level. Then spend 5 minutes
again completing the stretches above to continue cooling down your muscles. Be careful not
to force or jerk your muscles as you stretch.
Endurance Training Collection
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Dash X User Manual Lifepro
