Master R08 MAS4A024 Benutzeranleitung Seite 52

Baterry installation:
To fit the necessary BATTERIES - (NOT SUPPLIED) to your Exercise Monitor, remove the
BATTERY COVER at the REAR of the monitor. Carefully fit the baterries by fitting between the
exposed contacts in the battery compartment. Ensure that batteries are fitted with the '+' / '-' ends
matching the outline on the sticker or in the battery compartment. Failure to fit batteries correctly
may result in damage to your Exercise Monitor which is not covered by our guarantee.
PLEASE DISPOSE OF OLD BATTERIES CAREFULLY AND CONSIDERATELY.
Exercising Information
Beginning
How you begin to exercise will vary from person to person. If you have not exercised for a long period of
time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing your
exercise time gradually, by perhaps only a few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can
help make you feel better, look better and will almost certainly enable you to enjoy life more.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your
muscles via the blood pumped by your heart. With regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery rate i.e. the time taken for your heart to reach its
normal resting level, will also decrease.
Initially you may only be able to exercise for a few minutes each day. Do not hesitate to breathe through
your mouth should you need more oxygen. Use the "talk test". If you cannot carry on a conversation
while exercising, you are working too hard! However, aerobic fitness will be gradually built up with
regular exercise, over the next six to eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone is different and
some will achieve their targets quicker than others. Work at your own, comfortable pace and the results
will come. The better your aerobic fitness the harder you will have to work to stay in your target zone.
Exercising Information
Warm Up
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Per form between five and ten minutes of stretching before starting your workout to prevent muscle
strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than every other day
to start with. As your fitness level increases, increase this to 2 in every 3 days. When you are
comfortable with your routine, exercise for 6 days per week. Always take at least one day off per week.
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