HOMCOM A90-278 Assembly & Instruction Manual page 36

EXERCISE INSTRUCTIONS
Using the epuipment will provide you with several benefits. It will improve your physical fitness, tone your
muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a
, STOP.
stretch - if it hurts
SIDE BENDS
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more
flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heartbeat into the target zone shown on the graph below.
Heart Rate
200
180
160
Targetzone
140
120
100
80
20 25 30 35 40
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the
stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three
times a week, and if possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on the epuipment you will need to have the resistance set quite high. This
will put more strain on your leg muscles and may mean you cannot train for as long as you
would like. If you are also trying to improve your fitness you need to alter your training program.
You should train as normal during the warm up and cool down phases, but towards the end of
the exercise phase you should increase resistance making your legs work harder. You will have
to reduce your speed to keep your heart rate in the target zone.
FORWARD
BENDS
OUTER THIGH
Maximum
45 50 55 60 65 70 75
INNER THIGH
CALF / ACHILLES
Maximum
85%
This stage should last for a minimum
of 12 minutes though most people
70%
start at about 15-20 minutes
Cool down
Age
36