FITFIU FITNESS MC-90 Betriebsanleitung Seite 46

TRAINING
If you are a beginner, start by training for several days at a gentle pace; don't push yourself and rest if necessary.
Gradually increase the frequency and duration of sessions. Ensure the room in which you are exercising is well ventilated.
STRETCHING/WARMING UP: GENTLE E ORT FOR A MINIMUM OF 10 MINUTES
To maintain tness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good,
gentle work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise.
To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.
AEROBIC EXERCISE FOR WEIGHT LOSS: MODERATE E ORT FOR 35 TO 60 MINUTES
This type of training is an e ective way of burning calories. There is no point in pushing yourself unduly; for the best
results the most important thing is frequency of exercise (at least 3 times a week) and the duration of the session (35
to 60 minutes). Exercise at average intensity (moderate e ort so you are not out of breath). In order to lose weight, as
well as taking regular physical exercise, it's essential to follow a balanced diet.
AEROBIC TRAINING FOR ENDURANCE: SUSTAINED E ORT FOR 20 TO 40 MINUTES
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3
times a week at a steady pace (rapid breathing). As your training progresses, you will be able to maintain this e ort for
longer, and at an improved pace. Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and
requires special preparation.
COOL DOWN
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase helps
your cardiovascular and respiratory systems, blood circulation and muscles return to normal. It also helps to eliminate
side e ects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps and sti ness).
STRETCHING
Stretching after exercise reduces muscle sti ness caused by lactic acid accumulation and stimulates blood circulation.
MAINTENANCE
ATTENTION: Some maintenance activities described may be beyond the scope of some users.
For procedures that you are not comfortable with or have the tools or experience for, have the
unit serviced by a service centre or qualified technician. • To prevent electrical shock, switch OFF
and unplug the equipment before cleaning or performing any maintenance tasks. • Before each
use, check the running belt for wear.
CLEANING
The equipment can be cleaned with a soft cloth and mild detergent. Do not use abrasives, solvents or harsh chemicals.
Be careful not to get excessive moisture on the display panel as this may damage it and create an electrical hazard.
After each use, wipe the unit of any sweat, dirt or liquids. Pay extra attention to the edges of the belt, where it meets
the running boards on each side of the running belt – keeping this area clean will help prolong the life of the unit and
maintain its performance. Keep the equipment, especially the display console, out of direct sunlight to prevent damage
to the screen.
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