Argos Opti Petunjuk Perakitan & Pengguna - Halaman 13

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Exercising Information

Warming up and Cooling down exercises

Each workout should include the following three parts:

1. A warm-up, consisting of 5 to 10 minutes of light exercise, such as jogging on the spot, star jumps and

lunges. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for

exercise.

2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training

zone. (Note: During the ¿ rst few weeks of your exercise program, do not keep your heart rate in your training

zone for longer than 20 minutes.)

3. A cool-down, with 5 to 10 minutes of stretching. This will increase the À exibility of your muscles and will help

to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between

workouts. After a few months of regular exercise, you may complete up to ¿ ve workouts each week, if desired.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

Suggested Stretches

See the following basic stretching exercises. Move slowly as you stretch, never bounce.

Toe touch stretch

Stand with your knees bent slightly and slowly

bend forward from your hips. Allow your back

and shoulders to relax as you reach down

toward your toes as far as possible.

Hold for 15 counts, then relax.

Repeat 3 times.

Stretches: Hamstrings, back of knees and back.

Hamstring stretch

Sit with one leg extended. Bring the sole of the

opposite foot toward you and rest it against the

inner thigh of your extended leg. Reach toward

your toes as far as possible.

Hold for 15 counts, then relax.

Repeat 3 times for each leg.

Stretches: Hamstrings, lower back and groin.