How To Begin; How Hard Should You Work - Viavito SETRY Owner's Manual

How to Begin

• Start with two or three 15-minute ses-
sions per week with a rest day between
workouts
• Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch the
muscles you'll use during your workout
• Increase the pace and resistance to slight-
ly harder than comfortable and exercise
for as long as you can. You may only be
able to exercise for a few minutes at a
time, but that will change quickly when
you exercise regularly

How Hard Should You Work?

When exercising, you should try to stay within your target heart rate (THR) zone.
The table two pages previous will show you the THR for your age.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed,
stop immediately and rest.
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• End each workout with a 5-minute
cool-down with the resistance set to a
low level. You should then stretch the
muscles you've just worked to develop
flexibility, reduce muscle soreness and
prevent injury
• Increase your workout time by a few min-
utes each week until you can work contin-
uously for 30 minutes per session
• Don't worry about distance or pace for
the first few weeks, focus on endurance
and conditioning
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