Orbit Fitness F1-7618B, User Manual

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Every training unit should ideally consist a warm – up phase, a training phase and finally 
a cool – down phase in order to prevent injuries. 

Warm up: 

5 – 10 minutes of calisthenics or stretching (also slow cycling).

Training: 

15 – 40 minutes of intensive but not overextended training at the intensity mentioned above. 

Cool – down: 

5 – 10 minutes of slow cycling, followed by calisthenics or stretching, in order lo loosen the muscles. 

Stop training immediately if you feel unwell or if any signs of exhaustion occur! 

Alterations of metabolic activity during training: 

-

In the first 10 minutes of endurance performance our bodies consumes the sugar stored in our 
muscles: Glycogen. 

-

After about 10 minutes additionally fat will be burned. 

-

After 30 – 40 minutes fat metabolism is activated, then the body’s fat is the main source of energy. 

7.6 Warm up and cool down 

Warming up is an important part of your workout and should  
begin every session. It prepares your body for more strenous  
exercise by heating up and stretching your muscles,  
increasing your circulation and pulse rate, and delivering  
more oxygen to your muscles.At the end of your workout,  
repeat these exercises to reduce sore Muscle problems. We  
suggest the following warm-up and cool-down 
Exercises: 
1. Toe Touch 

Slowly bend forward from your waist, letting your back and  

Shoulders relax as you stretch toward your toes. Reach  
down as far as you can and hold for 15 counts. 
2. Hamstring Stretch  

Sit with your right leg extended. Rest the sole of your left  

foot against your right inner thigh. Stretch toward your toe  
as far as possible. Hold for 15 counts. Relax and then  
repeat with left leg extended. 
3. Calf-Achilles Stretch 

Lean against a wall with your left leg in front of the right and  

your arms forward. Keep your right leg straight and the left  
foot on the floor; then bend the left leg and lean forward by  
moving your hips toward the wall. Hold, then repeat on the  
other side for 15 counts. 
4.Quadriceps Stretch 

Put your right hands on the wall, the left hand backward catch 

the left foot. Let your heel stretch toward to your buttocks as close 
as you can and hold for 15 counts. Relax and then repeat with right 
foot. 
5. Inner Thigh Stretch 

Sit with the soles of your feet together with your knees pointing 

outward. Pull your feet as close into your groin as possible. Gently