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VirtuFit VFELEF - Easy Fit Crosstrainer Manual

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21
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.

In this mode, you first test your heart rate. Then press "RECOVERY" to
activate the heart rate recovery function. The display counts down 1
minute and shows your heart rate. Hold the heart rate sensor until the
minute is over. Then your Heart Rate Recovery Level is displayed from
F1 to F6. Here F1 is the fastest recovery and F6 slowest recovery.
 OPTIMUM
 GOOD
 RELATIVELY GOOD
 NORMAL
 RELATIVELY POOR
 POOR

A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
• Toe touch (Fig.C-1)
• Inner thight stretch (Fig. C-2)
• Hamstring stretch (Fig.CB-3)
• Achilles stretch (Fig. C-4)
• Side stretch (Fig. C-5)
… 21 …


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