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To use one of these pre-set programs when in the ready mode, press on the remote con-
trol or display unit until you reach the desired program. If you press six times it will get
you back to the Manual Mode. Then press the button to start the program.
To stop the machine at any time, press , and the machine will return to ready mode.
At the end of your workout, to turn o the machine press the power button on either the
display unit or remote control, then press the switch at the back of the machine and unplug
from the mains supply.
Warming up and cooling down – important
One of the most important parts of your workout is to prepare your body forexercise on the
Vibration plate.
Warming up the muscles substantially decreases the chances of injury and only takes a few
moments to do.
Cooling down removes the lactic acid build-up in the muscles by oxygenating the muscles
after your exercise routine. Lactic acid is what makes you ache after a workout, cooling
down should be undertaken soon after the last set of exercises you intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both warming
up and cooling down should be done slowly and accurately, there is no hurry to complete
these exercises, it is more important to complete them. In addition, it is good practise to
move around after the cool down exercises to further dissipate the lactic acid.
In addition, if you are tiring between your sets, you can use one or more of the following
routines to keep your body warm whilst you are recovering.
TOP TIP - Use a chair or a wall to help keep your balance if you need to.
27


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