Nustep T4 User Manual

Also see for T4: Installation instructions User manual Installation guide How to use

Contents

Nustep T4 User Manual Manual pdf 8 page image

8Exercising With Your NuStepWhat benefits will I get fromexercising with the NuStep?The NuStep’s closed kineticchain exercise motion willimprove your cardiovascular tness, which gives you moreenergy, improves your musclestrength and tone, and helps youto control body weight. Exerciseon the NuStep can also reducestress, help you sleep beĴer, andgive you a more positive self-image.How often and how longshould I use the NuStep?Set a goal of 3 to 5 exercisesessions per week for 30 to 45minutes. Don’t worry aboutdoing too liĴle at  rst. It’s farbeĴer to do some exercise thanno exercise at all, and the easi-est way to become discouragedis to expect immediate results.Just be sure to set aside time forexercise, and before you know it,you’ll start seeing results.How hard should I exercise?You can judge the intensity levelthat’s appropriate for you byhow hard you can comfortablyexercise for at least 30 minuteswithout rest periods. Set theworkload at a level that allowsyou to achieve your exercise ses-sion goal.For overall cardiovascular  t-ness and weight loss, it is beĴerto do longer periods of exerciseat a lower intensity than higherintensity for shorter periods.What is a typical exercisesession like?Each NuStep exercise sessionshould have a warm up phase,an exercise phase, and a cooldown phase.For the warm up, start slowly,with a light workload for 3 to 10minutes.For the exercise phase, increasethe workload to a comfortablelevel and continue for 20–30minutes. For overall condi-tioning, step faster with lessresistance. At  rst, you may feelsome fatigue in your muscles,especially the arms, legs, back,or the shoulders. If this hap-pens, decrease the workload andstep more slowly, or stop yourworkout.You can also vary your exercisesession by alternating shorterperiods of higher resistancewith longer periods of lowerresistance. This type of training,called interval training, increasesyour ability to generate quickbursts of power.The cool-down phase, like thewarm-up phase, should be doneat a lower workload level for3–10 minutes. Exercise moreslowly with controlled pushingand pulling. Your heart rate willbegin to decrease and your bodywill begin to return to a pre-exercise state.Always see your physicianbefore beginning any exerciseprogram.If you feel faint or dizzy whileusing this product, stopexercising immediately andseek medical help or advice.CAUTION!