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Diagram 22
Working out on the 718e
2. After you have set the resistance level at a low setting and finished any
desired pre-workout stretching, step onto the climber. Make sure that your
weight is balanced and your hands and feet are positioned securely. Refer
to
How to Use the 718e Climber
.
3. Start your workout by taking steps 4 to 8 inches in height, at a cadence
that will allow your heart rate to reach your training zone within 5 minutes.
See Diagram 22. To get your heart rate into your training zone, you might
have to adjust the resistance setting.
Note: To increase your heart rate, increase the step speed by adjusting the
resistance cylinder to a lower setting. To slow your heart rate, slow the
step speed by moving to a higher setting.
4. After your warm-up period, maintain your heart rate in your training zone
during your aerobic session. As you work out, vary your body position to
reduce localized muscle fatigue and to exercise all your lower body
muscles. See
Sample Exercise Routines
.
5. When you are finished exercising, cool down for 3 to 5 minutes by
gradually reducing your step rate and height. If earlier you decreased
resistance for your aerobic session, move the resistance level to a higher
setting to help your body cool down. A proper cool-down helps to
transport excess lactic acid out of the working muscles, allowing them to
recover faster.
6. To end your workout, simply stop stepping. You can also press the START/
STOP key. In either case, the displays on the console freeze, allowing you
to review your workout statistics. Press RESET to return the displays to
zero or let them stand, which lets you track exercise time and steps over
several sessions. Five minutes after you stop exercising, the display
automatically turns OFF.
For best results, vary your workouts by changing duration, intensity, footstep,
body position and type of work (such as interval training). Keep track of your
workouts by writing them down so you can monitor your progress toward your
fitness goals and use the information to plan interesting and challenging
workouts.