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Anleitung Zusammenfassung
Proper usage of this product is essential. Please read your manual carefully before exercising. Please keep all children away from the equipment during use and when equipment is unattended. Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught during exercising. Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise equipment to keep it in good condition. Before beginning: How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time gradually, a few minutes per week. Initially you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. And the better your aerobic fitness, the harder you will have to work to stay in your target zone. But remember these essentials: • Contact your physician before starting a workout or training program. Have your doctor review your training and diet programs to advise you of a workout routine you should adopt. • Begin your training program slowly with realistic goals that have been set by you and your doctor. • 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. IB The Surgeon General Whas determined that lack f of physical activity is detrimental to your health. Visit us at: 13 5105 TAHOE HOME GYM TARGET HEART RATE Finding your pulse: To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute. How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided. FIND YOUR TARGET HEART RATE ! .................................................... B 200 : C •= 1 on £ I ou ................................ Q_ -1 cn cn lOU ...................... m -Q _ 4 /in C 1HU III H ff 1 on cc H ff -t nn < 100 III X 80 OU 20 25 30 35 40 45 50 55 60 65 70 AGE IN YEARS [ | ADVANCED: Sports, athletic conditioning or interval training i -- TNESS: Optimal training, aerobic-or cardiovascular HEALTH: Beginner, low intensity with long duration produces fat burning Aerobic exercise: Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine. Visit us at: 14 5105 TAHOE HOME GYM MUSCLE CHART Targeted muscle groups; The exercise routine that is performed on this product will develop the upper and lower body muscle groups. These muscle groups are shown in gray color on the chart below. Shoulder muscles Bicep muscle Forearm muscles Calf muscles Tricep muscles Gluteal muscles A B C D E F G H I J K L Pectoral muscles Abdominal muscles Quadricep muscles Trapezius muscles Back muscles Hamstring muscles Visit us at: 51051 fAHOE HOME : GYM STRETCHING ROUTINE i............................................................. • ..................... .................................................... ' ' ' ' .......................................................................................................................................................................................................i Warm up and cool down: A suc...