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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.
NOTE: The exercise phase should last at least 12 minutes. Most people exercise for about 15 to 20
minutes per session.
3. The cool-down phase
This stage helps to soothe your muscles and your cardiovascular system after your workout.
At the end of your workout, reduce the speed and exercise for approximately 5 minutes at this lower
speed level. Afterwards, repeat the warm-up exercises as described above.
It is recommended to exercise for at least 3 times a week – you should be aware, that you need to exer-
cise harder and longer if you get fitter. Spread your workouts evenly throughout the week.
HEART RATE
Maximum
Cool down
TARGET ZONE
Age
85%
75%
Summary of Contents for NEMO II
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