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20
7. EXERCISE GUIDE
PLEASE NOTE: Before beginning any exercise program, consult your physician. This is important
especially if you are over the age of 45 or individuals with pre-existing health problems.
The pulse sensors are not medical devices. Various factors, including the user’s movement, may affect
the accuracy of heart rate readings. The pulse sensors are intended only as an exercise aid in
determining heart rate trends in general.
Exercising is a great way to control your weight, improving your fitness and reduce the effect of aging and stress.
The key to success is to make exercise a regular and enjoyable part of your everyday life.
The condition of your heart and lungs and how efficient they are in delivering oxygen via your blood to your
muscles is an important factor to your fitness. Your muscles use this oxygen to provide enough energy for daily
activity. This is called aerobic activity. When you are fit, your heart will not have to work as hard. It will pump a lot
fewer times per minute, reducing the wear and tear of your heart.
So the fitter you are, the healthier and greater you will feel.
Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends
with
exercises for cooling down and relaxing. These warming up exercises
prepare your body for the subsequent demands made upon it. The cooling
down / relaxation period after the exercise session ensures that you do not
experience any muscular problems. In the following you will find stretching
exercise instructions for warming up and cooling down.
Please pay attention to the following points:
1. TOUCH TOES
Bend your trunk slowly forwards and try to touch your feet with your hands.
Reach down
as far as possible to your toes. Maintain this position for 10-15 seconds if
possible.
2
．EXERCISES FOR THE KNEES
Sit on the floor and stretch out your right leg. Bend your left leg and place
your foot on
your right upper thigh. Now try to reach your right foot with your right arm.
Maintain
3. EXERCISES FOR THE CALVES/ACHILLES TENDON
Place both hands on the wall and support your full body weight. Then
move your left leg backwards and alternate it with your right leg. This
stretches the back of the leg. Maintain this position for 30-40 seconds if
possible.
4. EXERCISES FOR THE UPPER THIGH
Support yourself by placing your hand on the wall, then reach down behind
you and lift your right or left foot as close to your buttocks as possible. Feel
a comfortable tension in your front upper thigh. Maintain this position for 30
seconds if possible and repeat this exercise 2 times for each leg.
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