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Resumen del manual
Fluids should be room temperature when consumed. Avoid drinking large amounts of cold liquids. Check your pulse To make sure your heart is beating in its target zone, you will 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. 9 Exercising in your target zone 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 our age and physical condition. To determine your target zone, consult the chart we provide. Warming cool down A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two or 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. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down exercises: Head rolls 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. Shoulder lifts 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. 10 Side stretches 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. Quadriceps stretch With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heels as close to your buttocks as possible. Hold for 15 counts and repeat with left foot up. 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 toward the floor. Hold for 15 counts. Toe touches 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. Hamstring stretches Sit with your right leg extended. Rest the sole of your left foot against your tight inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended. 11 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, then repeat on the other side for 15 counts. Aerobic exercise Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs—your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscles—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. Weight training Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a less amount of reps. And as always, consult your physician before beginning any exercise program. 12 IMPEX® INC. LIMITED WARRANTY IMPEX Inc. ("IMPEX®") warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of two years on the Frame from the date of purchase. This warranty extends only to the original purchaser. IMPEX's obligation under this Warranty is limited to replacing or repairing, at IMPEX's option. All returns must be pre-authorized by IMPEX. Pre-authorization may be obtained by calling IMPEX Customer Service Department at 1-800-999-8899. The customer must prepay all freights for products return to IMPEX. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an IMPEX authorized service center or for products used for commercial or rental purposes. No other warranty beyond that specifically set forth above is authorized by IMPEX. IMPEX is not responsible or liable f...