Fitness Quest Eclipse 2100HR/A Benutzerhandbuch - Seite 8

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Frequency:

3 - 4 times per week

Duration:

20 - 30 minutes

Intensity:

60 - 70% of age predicted maximum heart rate

Stepping speed:

Less than 50 strides per minute

PROGRAM TWO

Intermediate Conditioning Program

In most cases, this program will produce results consistent with the fitness goals

for the majority of the general fitness population.

Exercises:

Do any combinations of all the exercises or simply focus

on the exercises 1 & 2 for the entire exercise period.

Frequency:

3 - 5 times per week

Duration:

20 - 45 minutes

Intensity:

70 - 80% of age predicted maximum heart rate

Stepping Speed:

50 - 60 strides per minute

ARGET HEART RATE ZONE

Before starting this or any other exercise program, consult your

physician, who can assist you in determining the target heart rate zone

appropriate for your age and physical condition. Certain exercise programs or

types of equipment may not be appropriate for all people. This is especially

important for people over the age of 35, pregnant women, or those with

pre-existing health problems or balance impairments.

Monitor your heart rate while you exercise and keep your estimated pulse

rate within your target heart rate zone. Follow the instructions on page 19 in this

manual regarding heart rate monitoring and how to determine your appropriate tar-

get heart rate zone. When used properly, the heart rate pulse sensors and display

monitor provide a reasonably accurate estimate of your actual heart rate. This estimate

is not exact and persons with medical conditions and/or a specific need for accurate

heart rate monitoring, should not rely on the estimations provided.

ARM UP & COOL DOWN STRETCHES

Stretches can help improve flexibility and relieve the tightness in muscles that results

from repetitive sport movements that require a limited range of motion, like elliptical

striding. 10 -12 minutes of daily stretching is recommended. This can be done when

warming up or cooling down. When performing these stretches, your movements

should be slow and smooth, with no bouncing or jerking. Move into the stretch until

you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30

seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember

that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use

one hand to assist your balance. Bend the opposite

knee and lift your heel towards your buttocks. Reach

back and grasp the top of your foot with the same side

hand. Keeping your inner thighs close together, slowly

pull your foot towards your buttocks until you feel a

gentle stretch in the front of your thigh. You do not

have to touch your buttocks with your heel. Stop pulling

when you feel the stretch. Keep your kneecap pointing

straight down and keep your knees close together. (Do

not let the lifted knee swing outwards.) Hold the

stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall

or chair with your feet hip-width apart. Keeping your

toes pointed forward, move one leg in close to the chair

while extending the other leg behind you. Bending the

leg closest to the chair and keeping the other leg

straight, place your hands on the chair. Keep the heel

of the back leg on the ground and move your hips

forward. Slowly lean forward from the ankle, keeping

your back leg straight until you feel a stretch in your calf

muscles. Hold for 20 to 30 seconds. Repeat for the

opposite leg.