AFG 2.0AT Manual do utilizador - Página 13

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Lets you create and reuse a perfect workout for you with specific speed, incline and time combination,

Theultimate in personal programming, Time-based goal,

1. Once the CUSTOM1 OR 2 program has been chosen, press ENTER.

2. Choosethe desiredTIMEusing the PROGRAMMING BUTTON, KEYPAD or

ARROW KEYS and press ENTER,

Choose the desired SPEED for each segment, using PROGRAMMINGBUTTON,

KEYPADor ARROWKEYSand press ENTER,Note: You will need to press ENTER

after each segment,

Choose the desired INCLINE for each segment, using PROGRAMMING BUTTON,

KEYPADor ARROWKEYSpress ENTER,Note: You will need to press ENTERafter

each segment,

5. Press START to begin your program, At this time, your program has been

successfully saved into memory, and can be used for future workouts,

ToRESET your program information and delete it from memory, press and hold

the ENTER key for 5 seconds, Note: Program must be selected and entered

before deleting,

,, While using your saved program, you are able to adjust the speed or incline, but

any changes will not be saved,

PULSE [;RIPS

Place the palm of your hands directly on the grip pulse handlebars, Both hands must grip the bars for your heart

rate to register, It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. Whengripping

the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose,

cupping hold, Youmay experience an erratic readout if consistently holding the grip pulse handlebars, Make sure

to clean the pulse sensors to ensure proper contact can be maintained, See MAINTENANCE SECTION,

ALWAYS C ONSULT YOUR PHYSICIAN B EFORE B EGINNING A N EXERCISE P ROGRAM.

NOW OFTEN? (Frequencyof Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 flays per week to maintain

cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with

more frequent exercise, Whether it's 3 flays or 6 flays, remember that your ultimate goal should be to make

exercise a fifetime habit, Many people are successful staying with a fitness program if they set aside a specific

time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while

watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a

time when you won't be interrupted, Tobe successful with your fitness program, you have to make it a priority in

your fife, So decide on a time, pull out your day planner and pencil in your exercise times for the next month]

NOW LONG? (Duration o f Workouts)

For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session,

But start slowly and gradually increase your exercise times, If you've been sedentary during the past year, it may

be a good idea to keep your exercise times to as tittle as five minutes initially, Yourbody will need time to adjust

to the new activity, If your goal is weight loss, a longer exercise session at lower intensities has been found to

be most effective, A workout time of 48 minutes or more is recommended for best weight loss results,

NOW NARD? (Intensityof Workouts)

How hard you workout is also determined by your goals, If you use your treadmill to prepare for a 5t( run,

you will probably work out at a higher intensity than if your goal is general fitness, Regardless of your long

term goals, always begin an exercise program at low intensity, Aerobic exercise floes not have to be painful

to be beneficial]

There are two ways to measure your exercise intensity,

The first is by monitoring your

heart rate using the grip pulse handlebars and the second is by evaluating your perceived exertion level

(this is simpler than it sounds])

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level, While exercising, ifyou

are too winded to maintain a conversation without gasping, you are working out too hard, A good rule of thumb

is to work to the point of exhilaration, not exhaustion, If you cannot catch your breath, it's time to slow down,

Always be aware of these warning signs of overexertion,

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