SPORTSTECH LCX800 Benutzerhandbuch Seite 69

• 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 prevent injury and cramp.
• 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.
How hard should you work?
1. When exercising, you should try to stay within your Target Heart Rate (THR) zone.
2. The THR table will tell you the THR for your age. This is only a guide and will depend on the fitness and condition
(health) of the person using the machine.
3. Always be aware of how you feel when you exercise. If you feel dizzy or light- headed, stop immediately and rest. If
you're not breaking into a sweat, speed it up!
Stretching Guide
Tips For Stretching
• Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your
shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of the bones at these
joints.
• Always warm up the body before stretching, as this increases blood flow around the body, which in turn makes the
muscles more supple.
• Start with your legs, and work up the body.
• Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and usually repeated about 2
or 3 times.
• Do not stretch until it hurts. If there's any pain, ease off.
• Don't bounce. Stretching should be gradual and relaxed.
• Don't hold your breath during a stretch.
• Stretch after exercising to prevent muscles tightening up. Stretch at least three times a week to maintain flexibility.
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