Fitness Quest Edge 386da Instrukcja obsługi - Strona 14
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WARMING UP
The greatest improvements are achieved when muscles are warm. Stretches should be slow, steady, and held
for 15 to 30 seconds, then gradually release back to the starting position. Stretch to a point where tension is
felt, not pain. Never bounce or jerk while stretching. The most important feature of balanced fitness is to be
consistent. Begin each workout period by first warming up. Start your warm up by walking in place or around
in the house for 2 to 5 minutes, then perform the stretches suggested below. This will slowly increase your
body temperature and blood flow, so your muscles are more flexible, thus preventing muscle strain and
injuries. The idea is to gradually build up your entire system for the workout period, then after your workout,
gradually return to normal.
Some suggested warm-up exercise are as follows:
WAIST TWIST:
With your feet shoulder width apart, slowly twist your upper body right and left.
CALF STRETCH:
down on the balls of your feet.
SQUATS:
From a standing position, balance yourself by holding onto a solid object or the wall. Slowly squat
down until the upper portion of your legs are level with your knees. Return to the standing position.
WORKING OUT
Too much...too little...how much is enough?
The key to a healthful program is defining your personal goals and establishing an exercise/nutrition program
that will help you to be successful. At approximately 20 minutes into an aerobic exercise your body shifts into
what is called the "fat-burning phase". During this phase you are able to attack greater amounts of stored fat.
Although it is often neglected, stretching can effectively reduce muscle tension, help good posture, increase
range of motion and improve the loss of movement. It is a good idea to drink cool water before, during and
after your workout.
CAUTION:
Immediately after a workout if you are over-heated, do not drink lots of ice cold water. Cool your
body down gradually using cool water. Drinking after a workout replaces the water that you have lost by
sweating during your workout.
If the water is not replaced, it could result in heat exhaustion and/or dehydration. Drinking eight glasses of
water a day is generally recommended. After completing the stretches and warm-up, you are ready to begin.
Lean against a wall or a solid object keeping your body straight. Slowly raise up and
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