Ultrasport 331100000017 Bedienungsanleitung Seite 15

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WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A
proper warm-up increases your body temperature, heart rate, and circulation in
preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your
heart rate in your training zone. (Note: During the few weeks of your exercise
program, do not keep your heart rate in your training zone for longer than 20
minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will increase the xibility of
your muscles and will help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at
least one day of rest between workouts. After a few months of regular exercise,
you may complete up to e workouts each week, if desired. Remember, the key to
success is when exercising becomes a regular and enjoyable part of your life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as
you stretch-never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend
forward from your hips. Allow your back and shoulders to
relax as you reach down toward your toes as far as possible.
Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite
foot toward you and rest it against the inner thigh of
your extended leg. Reach toward your toes as far as
possible. Hold for 15 counts, then relax. Repeat 3 times
for each leg. Stretches: Hamstrings, lower back and
groin.
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