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workouts1:oa totalof 30 rnirlutesrnostdaysof theweep tf losingweight isone of
your goals,you maywant to graduallyincreaseyour workoutsto 5 or 6 daysper
week Morefrequentworkoutsat longer durationsrequirethe bodyto burn more
caloriesand usestoredfat for energy.
Forthe firstweepor so,you mayfeelsomemusclesoreness.Thisisquite normal
and will disappearin a matterof days Ifyou experiencemajordiscomfort,you may
be on a regimenthat istoo advancedfor you oryou mayhaveincreasedyour
programtoo rapidly
Oncethe basicellipticalworkout iscomfortableto you, intervaltrainingoffersthe
opportunityfor greaterworkoutvariety,cardiovascularbenefitsandincreasedfat and
calorieburning Intervaltrainingmeansalternatingshortperiodsof higher intensity
stridingwith periodsof lower intensitystriding Whenyou performtile high intensity
periods,you maybe workingat a levelthat isat the high end or mayexceedyour
t-argetHeartRateZone.]"helowerintensityexercisesareat thelower endof your
TargetHeartRate
Beginnelscan alsouseintervaltraining bysimplyalternatingperiodsof moderate
stridingwith restperiodsof easystriding Ifyou arehavingdifficultycompleting20
rninuLesof non-stopstriding,,workfor 3 to 4 minutesthen festwith a slowerpace
for one minute Repeatthispatternuntilyour twenty minutesareup
Rememberto monitoryour tqeartratethroughoutyour workout Itwill help you
determinethelevelof exertionthat issafeand appropriatefor you andserveasa
good measureof your progresstowardimprovedfitness.
There are four variables that will help you control the intensity
of your workout and keep your heart rate at a safe and
appropriate level.
,_ The position of your feet. The further back on the foot pedals you place
your feet, the harder the workout since the elliptical path is larger
" Your hand position. Using the dual action handlebars takes more effort
than simply using the stationary handlebar:
_, Your speed. The faster your workout tempo, the greater the effort Slowing
down your tempo at any time wil! make your workout easier
_, Adjusting the resistance, Once you are able to easily complete an entire
workout at a fast tempo, you may want to increase the resistance to make the
workout more challenging
Cool Down
Towards the end of the aerobic and muscle toning please of your workout, gradually
slow your tempo down and switch your hands to time stationary handlebar Your goal
is to bring your heart ra_e down to within it_ normal resting rate Cornplete your
workout with the series of stretclTes shown on pages 7-9 of this manual Stretching
at the end of your workout wit! help prevent muscle cramps or injury