Оценок - 3, средний балл: 3.3
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Фрагмент инструкции
Distance-based goal. Il C5?S GOLF COURSE PROGRAM SEGMENTS & S3 HOLE NUMBER: 1 2 3 4 5 В 7 8 9 10 11 12 13 14 15 1B 17 18 TOTAL DISTANCE Red tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 2482 9 holes Distance 309 359 283 256 113 387 91 351 333 White tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 2875 9 holes Distance 331 427 330 295 129 466 91 369 431 Blue tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3003 9 holes Distance 345 460 337 308 142 484 97 389 441 Black tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3250 9 holes Distance 376 502 374 327 187 500 106 416 462 Red tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0 5198 18 holes Distance 309 359 283 256 113 387 91 351 333 301 301 165 288 434 312 310 150 455 White tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0 6116 18 holes Distance 331 427 330 295 129 466 97 369 431 407 339 179 368 548 349 376 166 509 Blue tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.0 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0 6348 18 holes Distance 345 460 337 308 142 484 97 389 441 413 349 187 376 560 373 383 172 532 Black tee Elevation 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0 6737 18 holes Distance 376 502 374 327 187 500 106 416 462 430 373 201 393 572 396 401 178 543 Distance = Yards PROGRAM: ROLLING HILLS Motivates with different combinations of Elevation. Time-based goal with 12 difficulty levels to choose from. о Oî «а SS es iS l§ cd ROLLING HILLS PROGRAM SEGMENTS (Segments last 30 seconds, segments 1-8 are repeated until selected time is reached) 2:00 2:00 2:00 2:00 WARMUP 1 2 3 4 5 В 7 8 COOL DOWN Level 1 1.0 1.5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 1.5 Level 2 1.3 1.9 2.5 3.0 3.5 4.0 4.5 4.0 3.5 3.0 2.6 1.8 Level 3 1.5 2.3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2.0 Level 4 1.8 2.6 3.5 4.0 4.5 5.0 5.5 5.0 4.5 4.0 3.4 2.3 Level 5 2.0 3.0 4.0 4.5 5.0 5.5 6.0 5.5 5.0 4.5 3.8 2.5 Level B 2.3 3.4 4.5 5.0 5.5 6.0 6.5 6.0 5.5 5.0 4.1 2.8 Level 7 2.5 3.8 5.0 5.5 6.0 6.5 7.0 6.5 6.0 5.5 4.5 3.0 Level 8 2.8 4.1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 3.3 Level 9 3.0 4.5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 3.5 Level 10 3.3 4.9 6.5 7.0 7.5 8.0 8.5 8.0 7.5 7.0 5.6 3.8 Level 11 3.0 4.5 7.0 7.5 8.0 8.5 9.0 8.5 8.0 7.5 5.3 3.5 Level 12 3.3 4.9 7.5 8.0 8.5 9.0 9.5 9.0 8.5 8.0 5.6 3.8 (WARM-UP AND COOL-DOWN LAST 4:00 MINUTES EACH) LS760T_Treadmill_Rev.1 Aindd 22-23 CONDITIONING GUIDELINES ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM. HOW OFTEN? (Frequency of Workouts) The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn ’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month! HOW LONG? (Duration of Workouts) For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results. HOW HARD? (Intensity of Workouts) How hard you workout is also determined by your goals. If you use your treadmill to prepare fora 5K run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!). PERCEIVED EXERTION LEVEL A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are to...