Manual BH Fitness G2356 (page 15 of 53) (English, German, Dutch, French, Italian, Portuguese, Spanish)

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2. Exercise phase

This phase requires the greatest

physical exertion. After regular

exercise the leg muscles will become

more flexible. It is important to keep

the rhythm constant. The rhythm of

the exercise should be fast enough to

bring the heart rate into the target

area, as shown on the following graph:

This phase should last at least 12

minutes, although it is advisable for

most people to start off with sessions

of 10-15 minutes.

3. Cool-down phase

This phase allows the cardiovascular

and muscle system to relax. It consists

of repeating the warm-up exercises,

i.e. reducing the rhythm and

continuing for approximately 5

minutes. Repeat the stretching

exercises but remember not to

overexert the muscles.

Eventually your training sessions will

have to become longer and more

intensive. It is advisable to exercise at

least three days per week, on

alternate days.

Muscle toning

You should select a high exertion level

in order to tone muscles during

exercise. This entails greater stress on

the leg muscles, so it may be wise to

reduce exercise times. If you also wish

to improve your overall fi tness then

you should change your training

program. Do the warm-up and

cooldown exercises as normal but

when you are reaching the end of the

exercise phase, increase the exertion

level in order to make your legs work

harder. You should reduce speed in

order to keep your heart rate within

the target area.

Weight loss

In this case the important factor is the

effort made. The more intense and the

longer the session, the greater the

number of calories burned. Even

though you are dong the same work

as you do to improve fitness, the

objective has changed.

GENERAL INSTRUCTIONS.-

Carefully read through the instructions

contained in this manual. It provides

you with important information about

assembly, safety and use of the

machine.

1 This unit has been designed for

home use. The user weight does not

have to exceed 120kg

2 Keep your hands well away from

any of the moving parts.

3 Parents and/or those responsible for

children should always take their

curious nature into account and how

this can often lead to hazardous

situations and be haviour resulting in

accidents. This unit does not have to

be used in any case like toy.

4 The owner is responsible for

ensuring that anyone who uses the

machine is duly informed about the

necessary precautions.

5 Your unit can only be used by one

person at a time.

6 Use suitable clothing and footwear.

Tie up your shoelace correctly.

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BH Fitness G2356 Manual

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