Workout Tips; How To Begin; How Hard Should You Work - Viavito Onyx Owner's Manual

 Always perform a warm-up and stretching exercises before your work-out and a cool
down and stretching exercises at the end
 Start slowly and build up your time, speed and resistance gradually; doing too much too
soon can lead to injuries.

If you are sore or tired, give yourself a few extra days to recover.
 Start with two or three 15-minute sessions per week with a rest day between work-outs.
 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 work-out. Seated cycling works mainly the quadriceps (thighs) and
hamstrings.
 Increase the pace and resistance to slightly 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.
 End each work –out 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 work-out time by a few minutes each week until you can work
continuously for 30 minutes per session.
 Don't worry about distance or pace for the first few weeks, focus on endurance and
conditioning.
When exercising, you should try to stay within your target heart rate (THR) zone.
The table on the previous page will tell 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.
WORK-OUT TIPS

HOW TO BEGIN

HOW HARD SHOULD YOU WORK?

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