Workout Pattern; Exercise Frequency - LIFESTYLER Inckine Lift assist 1900 Owner's Manual

Youcan measureyour heartrate andfind the properlevel of exerciseintensityusingthe electronic
monitor(seethe ELECTRONIC MONITOROPERATION GUIDE). Set the monitorfor 4 minutes.Press
the "START/STOP" k ey andexerciseat a comfortable pace untilthe 4 minutesare elapsed. Measure
your heart rate immediately usingthe Pulsefunction. If your heartrate is belowyour TrainingZone,
increaseyour levelof exertion. If your heartrate is too high, reduceyour le,zel o f exertion.
WORKOUTPATTERN
Eachworkoutshouldconsistof 5 basicphases: 1.At rest_ 2. Warmingup, 3. TrainingZoneexercise,
4. Coolingdown,5. At rest.
Warmingup is an importantpart of everyworkout. Warmingup preparesthe bodyfor morestrenuous
exerciseby increasingcirculation, d eliveringmoreoxygento the muscles,and raisingthe body
temperature.This can be done by stretchingfor 5-10minutespriorto exercising.
Afterwarmingup, begin exercisingwith low intensityfor a few minutes. Then increasethe intensityto
raiseyour heartrateto yourTrainingZonefor a periodof 20-30 minutes,
Coolingdown aftervigorousexerciseis importantin aidingcirculationand preventingsoreness. 5-10
minutesof stretchingor lightexercisewill allowthe bodyto cool down.
EXERCISEFREQUENCY
Tomaintainor improveyour condition,you mustworkout 2-3 times per weekfollowingthepattern
describedabove. A day of restbetweenworkoutsis recommended.Afterseveral monthsof exercise,
the numberof workoutscan be increaseto 4-5 perweek. The key to a successfulprogramis
REGULARexercise.
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