User manual CARE FITNESS MINI STEPPER

[. . . ] Before you start training, it is essential that you consult your doctor to determine the intensity level of the program you use. Regularly check that elements fastened with nuts and bolts are correctly tightened. To maintain the level of safety, the equipment must be regularly checked. [. . . ] Once determined, do not attempt to achieve your maximum during the first training sessions. This enables you to develop your cardiovascular system (fitness of the heart / blood vessels). During Cardio-Training, the muscles need a supply of oxygen and nutritive substances. Our heart increases its rhythm and sends a larger amount of oxygen to the body by means of the cardiovascular system. The more often you exercise regularly and repetitively, the more your heart will develop, just like any other muscle. In daily life, this translates into the ability to bear greater physical effort and improve your intellectual faculties. Definition of your work Zone: The Maximum Heart Rate (MHR) = 220 - age (180 ­ age for sedentary people). The Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR. Make a diagram of the target zones The progressive training stages: A warming up phase: Start each training session by warming up progressively (10-20 min, more if you are over 50) which will put your muscles on standby and gently increase your heart rate. Keep your Heart Rate at this level for the duration of the warming up time. If you begin your training too quickly, you are in danger of increasing the risk of tendon or muscle injury. Depending on your specific goals and your initial physical condition, weight loss, improvement of cardiovascular resistance (aerobic work), development of stamina (anaerobic work), it is possible to choose the appropriate target zone. The Fat Loss Zone, 55 ­ 65% The heart rate must be low and the duration of the exercise quite long. This zone is advised for people resuming physical activity after a long period of idleness, who are trying to eliminate excess weight or are susceptible to cardiac problems. Do not forget that for this type of training the duration of the exercise must be at least 30 minutes and the Heart Rate (HR) between 55 and 65% of the MHR. The Aerobic Zone, 65-85% This zone is recommended for those who are in good physical condition who train regularly. [. . . ] Sessions will seem easier and easier and you will have more stamina in your daily life. If, on the other hand, your HR is higher than usual when at rest, you will have to rest or reduce the intensity of your training. To order spare parts To guarantee an efficient service, make sure you have the following items before you contact our After Sales Service: The name or reference of the product. [. . . ]