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Фрагмент инструкции
Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on your age and condition. Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature when consumed. STRETCHING ROUTINE Warm up and cool down: A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week. Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages: Toe Touch: Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts. Shoulder Lift: Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder. thfitness.com Inner Thigh Stretch: Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts. Hamstring Stretch: Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended. Side Stretch: Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm. Calf-Achilles Stretch: Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, and then repeat on the other side for 15 counts. Head Roll: Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count. EXERCISE PROGRAMS TARGET HEART RATE PROGRAM: This program automatically modifies the speed and incline to maintain a preset target heart rate. This target is established in the setup process. The chart on this owner’s manual can be used to determine the appropriate target heart rate. To set up the target heart rate program, you will need to enter the workout time, your age, and your target heart rate. Adobe Systems WIRELESS HEART RATE CHEST STRAP: The most accurate way to read your heart rate is by using a wireless heart rate transmitter. Prior to wearing the strap, moisten the two contact pads with several drops of water and spread the water over the pads with your finger. When you put on the strap, center the transmitter strap just below the breast or pectoral muscles, directly over your sternum. Adjust the elastic strap so the belt fits snugly and stays in place. Body Mass Program: Body Mass Index BMI: A scientific measure that uses a ratio of height and weight. It is a general measure of health risk, but does not take into account lean body mass. As a result, a healthy muscular individual with very low body fat can be classified as overweight. The following are general ranges of BMI measurements: Below 20 Lean – if you are not athletic, you should consult your Physician regarding the fitness plan that best suits your needs Between 21 and 24 Ideal – indicates a healthy amount of body fat. Between 25 and 29 Slightly Overweight –You should find ways to reduce your weight through diet and exercise. Over 30 Overweight – May indicate an unhealthy condition You should consult your Physician regarding the fitness plan that best suits your needs Note: BMI is based off a fixed scale and may not consider every variable of your physical condition. Computer Operation Programs Setup and Selection 1. Select Program: To start a program, simply select the desired program by pressing on either the buttons and then pressing the “MODE” button. Adobe Systems 2. Select Level: S...