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distance covered during the exercise is displayed.
•
CALORIES Press "MODE" until "CALORIES" is displayed. The
number of calories burned during the exercise is displayed.
•
ODOMETER Press "MODE" until "ODOMETER" is displayed. The
total distance covered during the exercise is displayed.
•
PULSE Press "MODE" until "PULSE" is displayed. Display the
heart rate. To measure the heart rate, place your hands on both
contact surfaces. After 30 seconds, the most accurate heart
rate is displayed. This measurement cannot be used as a basis
for medical treatment.
PROGRAMS
Setting Training Goals
TIME: Select the "TIME" function by pressing "MODE". To set the time,
press SET. To increase the target time, press "SET". When the time is set,
the countdown starts automatically. - Press "RESET" briefly to reset the
time. Press "MODE" to set the next optional target.
DISTANCE: Select the "DISTANCE" function by pressing "MODE". To set
the distance, press the SET key. Press "SET" to increase the target value.
When the distance is set, the countdown starts automatically. - Press
"RESET" to reset the distance. Press "MODE" to set the next optional
target.
CALORIES: Select the "CALORIES" function by pressing "MODE". To set
the number of calories, press "SET". To increase the target value, press
"SET". When the calories are set, the countdown starts automatically. -
Press "RESET" briefly to reset the target. Press "MODE" to set the next
optional target.
NOTE!
If you press "SET" while setting the target value, the target
value will increase faster.
TRAINING GUIDELINES (FIG. B, 1-5)
A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
•
Toe touch (Fig. B-1)
•
Inner thight stretch (Fig. B-2)
•
Hamstring stretch (Fig. B-3)
•
Achilles stretch (Fig. B-4)
•
Side stretch (Fig. B-5)
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
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