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Anleitung Zusammenfassung
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. important -13 target heart rate target heart rate EXERCISING IN YOUR TARGET ZONE 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, then multiply 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. 200 180 160 140 120 100 80 AGE IN YEARS PULSE IN BEATS PER MINUTEHEALTH • Beginner, low intensity with longduration produces fat burning FITNESS • Optimal training, aerobicor cardiovascular190 170 150 130 110 90 70 ADVANCED • Sports, athletic conditioning orinterval training 20 25 30 35 40 45 50 55 60 65 70 Aerobic exercise is any most important muscle. Aerobic breath deeply. An aerobic exercise sustained activity that sends oxygen fitness is promoted by any activity should be part of your entire exercise to your muscles via your heart and that uses your large muscle groups routine. lungs. It will improve the fitness of - arms, legs or buttocks, for example. your lungs and heart: your body’s Your heart beats quickly and you -14 The exercise routine that is performed on this product will develop lower body muscle groups. These muscle groups are shown on the chart below. MUSCLE CHART muscle Trapezius Anterior Deltoid Pectoralis Major Serratus Anterior Bicep Abdominals Sartorius Quadriceps Tibialis -15Posterior Deltoid Triceps Latissimus Dorsi Gluteals Hamstrings Gastrocnemius (Calf) 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 following warm-up and cool-down exercises: 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. 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, dro...