HOP-SPORT HS-1018K Instructions Manual page 50

GB Training plan
Regular use of the equipment will benefit your health. It will improve your physical condition, well-being and strengthen muscles. Combined with
a proper diet, it can contribute to weight loss.
1. Warm-up
This phase of exercise helps to improve blood circulation throughout the body and prepare muscles for increased effort. It also reduces the risk
of muscle contraction or rupture. It is advisable to do some stretching exercises as shown below. Each exercise should last about 30 seconds.
Don't strain your muscles! If you feel pain, stop exercising or reduce the range of movement.
2. Training
This stage is the training phase in which you use the device. You should train at your own, fairly steady pace to reach a heart rate adequate to your
age (see chart below). The minimum time for this phase is 12 minutes.
3. Relaxation
This phase is designed to relax your muscles and allow all parameters, such as blood pressure, breathing, heart rate to return to the state before
exertion. This is a warm-up replay with a reduced pace of exercise. This stage should be the shortest among the training components and last
about 5 minutes. It is important to remember not to strain your muscles. The relaxation phase should not be skipped.
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