Weslo Aerostep 600 English Manual - Page 8

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During the first few weeks of your exercise program, you should keep your heart rate near the low end of your Training Zone. Over the course of a few months, gradually increase your heart rate until it reaches the high end of your Training Zone. As your condition improves, a greater workload will be required in order to raise your heart rate to your Training Zone. The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse. Carefully take a six-second heart beat count. (A six-second count is used because your heart rate will drop rapidly after you stop exercising.) Add a 0 to the result to find your heart rate. Compare your heart rate to your Training Zone. If your heart rate is too low, increase your level of exertion. If your heart rate is too high, decrease your level of exertion. WORKOUT PATTERN Each workout should consist of 5 basic parts: 1. At rest, 2. Warming-up, 3. Training Zone exercise, 4. Cooling-down, 5. At rest. Warming up is an important part of every workout. Warming up prepares the body for more strenuous exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done by stretching for 5-10 minutes 'prior to exercising. After warming up, begin exercising at a low intensity level for a few minutes. Then increase the intensity to raise your heart rate to your Training Zone for a period of 20-30 minutes. Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of stretching or light exercise will allow the body to cool down. EXERCISE FREQUENCY To maintain or improve your condition, you must work out 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 per week. The key to a successful program is REGULAR exercise. SUGGESTED STRETCHES The following stretches provide a good warm-up, or cooldown. Move slowly as you stretch- never bounce. HAMSTRING STRETCH Sit with one leg extended. Bring the sole of the opposite foot toward you, resting it against the extended leg's inner thigh. Stretch toward your toe as far as possible, hold for 15 counts, then relax. Repeat three times for both legs. 8 Stretches: Hamstrings, lower back and groin.

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During
the
first
few
weeks
of
your
exercise
program,
you
should
keep
your
heart
rate
near
the
low
end
of
your
Training
Zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
it
reaches
the
high
end
of
your
Training
Zone.
As
your
condition
improves,
a
greater
workload
will
be
required
in
order
to
raise
your
heart
rate
to
your
Training
Zone.
The
easiest
way
to
measure
your
heart
rate
is
to
stop
exercising
and
place
two
fingers
on
your
wrist
where
you
feel
a
pulse.
Carefully
take
a
six
-second
heart
beat
count.
(A
six
-second
count
is
used
because
your
heart
rate
will
drop
rapidly
after
you
stop
exercising.)
Add
a
0
to
the
result
to
find
your
heart
rate.
Compare
your
heart
rate
to
your
Training
Zone.
If
your
heart
rate
is
too
low,
increase
your
level
of
exertion.
If
your
heart
rate
is
too
high,
decrease
your
level
of
exertion.
WORKOUT
PATTERN
Each
workout
should
consist
of
5
basic
parts:
1.
At
rest,
2.
Warming
-up,
3.
Training
Zone
exercise,
4.
Cooling
-down,
5.
At
rest.
Warming
up
is
an
important
part
of
every
workout.
Warming
up
prepares
the
body
for
more
strenuous
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
the
body
temperature.
This
can
be
done
by
stretching
for
5-10
minutes
'prior
to
exercising.
After
warming
up,
begin
exercising
at
a
low
intensity
level
for
a
few
minutes.
Then
increase
the
intensity
to
raise
your
heart
rate
to
your
Training
Zone
for
a
period
of
20-30
minutes.
Cooling
down
after
vigorous
exercise
is
important
in
aiding
circulation
and
preventing
soreness.
5-10
minutes
of
stretching
or
light
exercise
will
allow
the
body
to
cool
down.
EXERCISE
FREQUENCY
To
maintain
or
improve
your
condition,
you
must
work
out
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise,
the
number
of
workouts
can be
increased
to
4-5
per
week.
The
key
to
a
successful
program
is
REGULAR
exercise.
SUGGESTED
STRETCHES
The
following
stretches
provide
a
good
warm-up,
or
cool
-
down.
Move
slowly
as
you
stretch-
never
bounce.
HAMSTRING
STRETCH
Sit
with
one
leg
extended.
Bring
the
sole
of
the
opposite
foot
toward
you,
resting
it
against
the
extended
leg's
inner
thigh.
Stretch
toward
your
toe
as
far
as
possible,
hold
for
15
counts,
then
relax.
Repeat
three
times
for
both
legs.
8
Stretches:
Hamstrings,
lower
back
and
groin.