Omega fitness CO-BR130 Series Instruction Book
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' G I E[][][][][][][]If you're beginning an exerciseprogram, you should check with yourdoctor if:You have been diagnosed with heartproblems, high blood pressure orother medical conditions.You have not exercised for over a year.If you are over 35 and do not currentlyexercise.You are pregnant.You have diabetes.You have chest pain, or experiencedizziness or fainting spells.You are recovering from an injury orillness.WORK-OUT TIPS[] Always perform stretching exercisesboth before and after your work-outsee page 23.[] Start slowly, doing too much too sooncan lead to injuries.[] If you are sore or tired, give yourself afew extra days to recover.HOW TO BEGIN[] Startwith twoorthree 15 minutesessions per week with a rest daybetween work-outs.[] Warm-up for 5 to 10 minutes withgentle movements like walking orswinging your arms in a circle and thenstretch the muscles you'll use duringyour work-out.[] Increase the pace and resistance toslightly harder than comfortable andexercise for as long as you can. Youmay only be able to exercise for a fewminutes at a time, but that will changequickly if you exercise regularly.[] End each work-out with a 5-minutecool down with the resistance set to alow level. You should then stretch themuscles you've just worked to preventinjury and cramp.[] Increase your work-out time by a fewminutes each week until you can workcontinuously for 30 minutes persession.[] Don't worry about distance or pace.For the first few weeks, focus onendurance and conditioning.How hard should you work?When exercising, you should try to stay within your Target Heart Rate (THR) zone.The table on the previous page will tell you the THR for your age. This is only aguide and will depend on the fitness and condition (health) of the person usingthe elliptical trainer.Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop immediately and rest. If you're not breaking a sweat, speed it up!26 OMEGA FITNESS |
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