WORK-OUT Tips, HOW to Begin | Omega CO-BR130 instruction

' G I E

	If you're beginning an exercise
	program, you should check with your
	doctor	if:
[]	You have		been diagnosed with			heart
	problems, high blood pressure or
	other	medical		conditions.
[]	You have		not exercised		for over	a year.
[]	If you	are over		35 and	do not currently
	exercise.
[]	You are pregnant.
[]	You have diabetes.
[]	You have		chest pain, or experience
	dizziness		or fainting spells.

[] You are recovering from an injury or illness.

WORK-OUT TIPS

[] Always perform stretching exercises both before and after your work-out see page 23.

[] Start slowly, doing too much too soon can lead to injuries.

[]	If you are sore or tired, give yourself a
	few extra days to recover.

HOW TO BEGIN

[] Startwith twoorthree 15 minute

sessions per week with a rest day between work-outs.

[] Warm-up for 5 to 10 minutes with gentle movements like walking or swinging your arms in a circle and then stretch the muscles you'lluse during your work-out.

[] Increase the pace and resistance to slightly harder than comfortable and exercise for as long as you can. You may only be able to exercise for a few minutes at a time, but that will change quickly if you exercise regularly.

[] End each work-out with a 5-minute cool down with the resistance set to a low level. You should then stretch the muscles you'vejust worked to prevent injury and cramp.

[] Increase your work-out time by a few minutes each week until you can work continuously for 30 minutes per session.

[] Don't worry	about distance or pace.
For the first few weeks, focus on
endurance	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 a guide and will depend on the fitness and condition (health) of the person using the 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