DP AIR GOMETER Panduan Pemilik - Halaman 2

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Halaman Cetak
Why
EXERCISE
Why
exercise.?
The answer
is.
simple - to.live a,longer, happier.and healthier life.
lt
is known
that a
planned.,
regr+{jAgq?S
programcantmprovephysicalandmentalhealth.T6oofteh'ourlifestylelimitsouriimeoropportunitytoexercise. IheDPAIH
GO"Vgfe
n.M
piovides aconvenient
and simple method to embark on
a
program
ol
self improvement.
Cycling and Rowing are recognized
as
two
of
the best forms of exercise. With
the
DP
AIR
GOMETERTM
the
benefit
of
these
ex-
eicisei can
now bdper,formeE within
the
safety and comfort of your
own
home and
at
your convenience.
The Dp
AIR GOMETERTM provides
the
user with
the
latest, most accurate
electronic
means.of measuring the.quantity
ol
ener-
giicaioiies) ;xpended
durihg
exercise.
tnis
information
is
blectronically
calculated
and displayed
for each
individual based
on
his
or
her age, sex, and
pulse
rate.
With the
MONTTOR
you can pre-set
(1)
the time you wish to exercise
(2)
the distance
"traveled"
(3)
the
pace
(cadence)
at
which
you wish
to
work
and
(4)
the
amount
of
calories you wish
to
burn.
Included
in
this booklet
is a program designed
to
put you on
the
road
to
improved physical
condition.
Good
exercise
habits
will
help you
feel
better, look better and enjoy life
more
fully.
Training Tips
1.
Consult
Your
physician before starting this or any other
physicaltraining
program.
2.
Start your exercise
program
now! Don't procrastinate.
3.
Each
training
session should consist
of
:
a.
Five
tolen
minutes of stretching
and
warm up
and
a
minute
or
two
of
relaxed riding
at
a slow pace.
b. A
target
pulse rate exercise.
c.
A
coo-l
dciwn
period
of
lrom
one to to
two
minutes of slow relaxed riding and some gentle stretching.
4.
For
best results, include
a
good approved
diet
and start
it
simultaneously
with
your exercise program.
5.
proper attire includes cotton shorts
and T-shirt
for warm weather or a polyester, acrylic, or
cotton
warm-up
suit
for
cooler
weather.
Do
not attempt
to
progress
too
rapidly. Gradually increase
the
intensity of your workouts.
Breathe deeply while
exercising.
Don't hesitate
to
breathe through.your
mouth.i{
you need more oxygen.
Use
the "Talk Test"'
lf
you
cannoi
iarry
on
a
conveisation
while training, you
are
working
too
hard!
Rest
is
essential.
No exercise program can improve your
f
itness il you
do
not
get
adequate
rest.
Schedule
your exercise.
Beginners
-
Excercise
ev.gry
other
day-for
at
least
a month. Intermediates -
Exercise at least five
OiVJi-*e'e6
Oul
generatty
n"ot
more
than six.
ldeally,
you
shouid exercise three
days consecutively followed
by one day
of
redt,
then
two
days
of
exercise
followed
by
a
day
of
rest.
6.
7.
8.
9.
1
0
.
There
is
no "best time"
to
train. The important
thing
is
to
train when your energy is
hrgh.
Some individuals
f
eel
better
training
Orrring
inJeirti
morning hours and others in thdevening. Throufh
experim-e.ntation
you,must find your own
ideal
time.
Howe-ver,
you
dhould avoid training within
two
hours
alter
eating
or
one
hour prior
to
a
meal.
Pre-exercise Stretch
i
ng
A
thorough
warm
up
of
the
large muscles used
in
your
training
program
will
help avoid
pulls,,
st;qi5s
_1n!
gl.|qp.tj-T!^.-!oll.oy]19
stretcheiwillhelpprepareyorltoenjoyyourexercisesession.Holdeachstretchforacount0f
l5andrelax.
Inenrepeateacn
severaltimes.
Begin by
bending
at
the
hips and place
your
hands on your
knees.
Lower
your
head toward the
f
loor until you feel the stretch
in
the-back of your
thighs
and press back on your knees
with
steady preasure,
Using
a
wall or other
large
object to
steady
you, grasp
one
foot
and
gently pull
it as
close to your
buttocks and
as
high as
you
can.
Repeat with
the
other foot.
Turn towards the
wall
and place both hands
on
it
and support yourself with
one
Ieg
while the
cther
is
placed behind you.with.the
sote
flat
on the
tfoor.
ben! inelorwirO
teg and lean
towaicis
thrS
wall keeping
the
rear
leg
straiglt
so that
the calf and
achilles
ten-
60; t;e
atretched.
nepeatioi
the other
tEg.
Some benelit
lor the
upper'Oody
can
also
be
derlved
f
rom
this stretch.
Next, Sit on
the lloor
and
draw your
legs
up
toward
your groin,
the
soles of
your
f
eet
together
and holding
your
back
straight,
lean forward over your feet.
Warm up (Minimum of 5 minutes total)
Stand
direcily
in
front
of
the
Dp AIR
GOMETERTM,
with
your
feet set apart.slighlly
to
allow
the
tower
ponion
of
the
handlebars
to
move treety.'Grasp
the
handlegrips and
alternately
nxrve
the
handles back and
fodh
at a
noderate
.pace'
AiVourleriarm eitenOs,-iuiniorirnips
and
headio the
right. Reverse
this
motion as
the
right
arm
is
extending.
ADVANTAGE:
This
rotation provides stretch and
f
lex o{
the
lower back, upper shoulders and neck while slowly increasing your
pulse rate and blood circulation.