workouts1:oa totalof 30 rnirlutesrnostdaysof the weep tf losingweight isone of
your goals,youmaywant to graduallyincreaseyourworkoutsto 5 or 6daysper
week More frequentworkoutsatlongerdurationsrequirethebody to burn more
caloriesand usestoredfatfor energy.
Forthe firstweepor so,you may feelsomemusclesoreness.Thisisquitenormal
andwill disappearin a matterof days If you experiencemajordiscomfort,you may
be on aregimenthat is tooadvancedforyou or you mayhaveincreasedyour
programtoo rapidly
Oncethe basicellipticalworkoutiscomfortabletoyou, intervaltrainingoffersthe
opportunityfor greaterworkoutvariety,cardiovascularbenefitsandincreasedfatand
calorieburning Intervaltrainingmeansalternatingshortperiodsof higherintensity
stridingwith periodsoflower intensitystriding Whenyou performtile high intensity
periods,youmaybe workingat a levelthat isat the high end or mayexceedyour
t-argetHeartRateZone.]"helowerintensityexercisesareat the lower endof your
TargetHeartRate
Beginnelscanalsouseintervaltrainingbysimplyalternatingperiodsofmoderate
stridingwith restperiodsofeasystriding If you arehavingdifficultycompleting20
rninuLesof non-stopstriding,,workfor3 to 4 minutesthenfestwith aslower pace
for oneminute Repeatthispattern untilyour twenty minutesareup
Rememberto monitoryour tqeartratethroughoutyourworkout It will help you
determinethelevelof exertionthat issafeand appropriateforyou andserveasa
good measureof your progresstowardimprovedfitness.
There are four variables that will help you control the intensity
of your workout and keep your heart rate at a safe and
appropriate level.
,_ The position of your feet. The further back on the foot pedals you place
your feet, the harder the workout since the elliptical path is larger
" Your hand position. Using the dual action handlebars takes more effort
than simply using the stationary handlebar:
_,Your speed. The faster your workout tempo, the greater the effort Slowing
down your tempo at any time wil! make your workout easier
_,Adjusting the resistance, Once you are able to easily complete an entire
workout at a fast tempo, you may want to increase the resistance to make the
workout more challenging
Cool Down
Towards the end of the aerobic and muscle toning please of your workout, gradually
slow your tempo down and switch your hands to timestationary handlebar Your goal
is to bring your heart ra_e down to within it_normal resting rate Cornplete your
workout with the series of stretclTes shown on pages 7-9 of this manual Stretching
at the end of your workout wit! help prevent muscle cramps or injury