Domyos TC 4 Montageanleitung Seite 19

USE
If you are just starting out, begin by exercising for several days at a low speed, without forcing it, taking breaks if necessary. Gradually
increase the number or duration of the sessions. Keep your back straight. During your workout, don't forget to ventilate the room in which
you are using the treadmill.
Cool down:
This corresponds to low-level activity; it's the gradual «rest» phase. Cooling down brings your cardiovascular, respiratory
and circulatory systems and your muscles back to normal (thereby preventing undesirable side effects such as lactic acid, the
accumulation of which is among the major causes of muscle pain, including cramps and stiffness).
Stretching:
You should stretch after cooling down. Stretching after exercise reduces muscle stiffness caused by the accumulation of lactic acid,
and «stimulates» blood circulation.
COMMERCIAL WARRANTY
DOMYOS guarantees this product, under normal conditions of use, for 5 years for the structure and 2 years for other parts and labour
from the day of purchase, the date on the receipt will serve as proof of this.
DOMYOS'S obligation with regard to this warranty is limited to the replacement or repair of the product, at the discretion of DOMYOS.
This warranty does not apply to cases of:
- Damage caused during transportation
- Use and/or storage of the product in an outdoor or damp environment (except trampolines)
- Poor assembly
- Misuse or abnormal use
- Poor maintenance
- Repairs made by technicians not approved by DOMYOS
- Use in a non-domestic setting
This warranty does not cancel the legal warranty applicable in the country of purchase.
Maintenance/Warm-up: Gradual effort starting with 10 minutes
For maintenance workouts designed to keep you in shape or to get back into shape, you can train
every day for about ten minutes. This type of exercise will wake up your muscles and joints, or it can
be used as a warm-up before another type of physical activity.
To develop muscle tone in the legs, choose a greater resistance and increase the duration of the
exercise. Obviously, you can vary the speed over the course of your workout.
Aerobic exercise for getting into shape: Moderate effort for a relatively long time (35 minutes
to 1 hour)
If you wish to lose weight, this type of exercise, combined with a diet, is the only way to increase the
amount of energy your body consumes. To do this, it is pointless to push yourself beyond your limits.
It is training on a regular basis that will produce the best results. Choose a relatively low running
speed and exercise for a minimum of 30 minutes. This exercise should cause you to build up a slight
sweat, but it should never leave you out of breath. It is the duration of the exercise at a slow pace that
will cause your body to dip into your fat reserves to get its energy, as long as you do it for more than
thirty minutes or so at least three times a week.
Aerobic training for endurance: Sustained effort for 20 to 40 minutes
This type of training aims to strengthen the heart muscles significantly and improve respiratory
functioning. The speed increases so as to accentuate breathing during exercise. This type of exercise
is more sustained than when you are working out to get into shape. Little by little, as you train, you
will be able to work out for longer, at a faster pace. You can do this type of workout at least three times
a week. More intensive workouts (anaerobic work and red-zone work) are reserved for athletes and
require specific preparation. After each workout, set aside several minutes to jog at a lower speed to
slow down and gradually relax your body.