DP AIR GOMETER - Warm up; Training Tips; Pre-Exercise Stretch; Why EXERCISE

Why EXERCISE
Why
exercise.?
The
answer
is.
simple
-
to.live
a,longer,
happier.and
healthier life.
lt is known that
a
planned.,
regr+{jAgq?S
programcantmprovephysicalandmentalhealth.T6oofteh'ourlifestylelimitsouriimeoropportunitytoexercise.
IheDPAIH
GO"Vgfe
n.M
piovides
aconvenient
and simple
method to embark
on a
program
ol self
improvement.
Cycling
and
Rowing are
recognized as
two of
the best
forms of exercise.
With
the
DP
AIR
GOMETERTM
the
benefit
of these
ex-
eicisei
can
now bdper,formeE
within the safety
and
comfort
of
your
own
home and at
your
convenience.
The
Dp
AIR GOMETERTM
provides
the user
with the
latest,
most accurate electronic
means.of
measuring
the.quantity
ol
ener-
giicaioiies)
;xpended
durihg
exercise.
tnis
information
is
blectronically
calculated
and
displayed
for each
individual
based on
his
or
her age, sex, and
pulse
rate.
With
the
MONTTOR
you
can
pre-set (1)
the time
you
wish
to
exercise
(2)
the distance
"traveled"
(3)
the
pace (cadence) at
which
you
wish to
work and
(4)
the amount
of calories
you
wish
to
burn.
Included
in
this
booklet
is
a
program
designed
to
put you
on
the
road
to
improved
physical
condition.
Good
exercise
habits
will
help
you
feel
better,
look better and
enjoy
life
more
fully.
Training
Tips
1.
Consult
Your
physician
before
starting
this
or
any other
physicaltraining
program.
2.
Start
your
exercise
program
now!
Don't
procrastinate.
3. Each training
session
should
consist
of
:
a.
Five
tolen
minutes of stretching
and
warm up
and a
minute or two
of
relaxed
riding at a
slow
pace.
b.
A
target
pulse
rate exercise.
c.
A coo-l dciwn
period
of
lrom
one
to to
two
minutes of slow
relaxed
riding and some
gentle
stretching.
4.
For best
results,
include
a
good
approved
diet and
start
it
simultaneously
with
your
exercise
program.
5.
proper
attire
includes
cotton
shorts and
T-shirt
for warm
weather or a
polyester,
acrylic,
or cotton
warm-up
suit
for cooler
weather.
Do not attempt
to
progress
too
rapidly. Gradually
increase the
intensity of
your
workouts.
Breathe deeply
while exercising.
Don't
hesitate to breathe
through.your
mouth.i{
you
need
more oxygen.
Use
the
"Talk
Test"'
lf
you
cannoi
iarry on a
conveisation
while training,
you
are
working too
hard!
Rest
is essential.
No
exercise
program
can
improve
your
f
itness
il
you
do
not
get
adequate
rest.
Schedule
your
exercise.
Beginners
-
Excercise
ev.gry
other
day-for at
least
a
month.
Intermediates
-
Exercise
at
least
five
OiVJi-*e'e6
Oul
generatty
n"ot more than
six.
ldeally,
you
shouid
exercise
three
days
consecutively
followed
by one
day of
redt, then
two days
of exercise
followed by
a day of
rest.
6.
7.
8.
9.
1
0
.
There
is no
"best
time"
to train.
The important
thing
is to train
when
your
energy
is hrgh. Some
individuals
f eel better
training
Orrring
inJeirti
morning
hours
and
others
in thdevening.
Throufh experim-e.ntation
you,must find
your
own
ideal
time.
Howe-ver,
you
dhould
avoid
training
within two
hours alter
eating or
one
hour
prior
to
a meal.
Pre-exercise
Stretch
i ng
A
thorough
warm
up of
the
large
muscles used
in
your
training
program
will help avoid
pulls,,
st;qi5s
_1n!
gl.|qp.tj-T!^.-!oll.oy]19
stretcheiwillhelpprepareyorltoenjoyyourexercisesession.Holdeachstretchforacount0f
l5andrelax.
Inenrepeateacn
severaltimes.
Begin by
bending
at the
hips and
place your
hands on
your
knees.
Lower
your
head toward
the
f loor
until
you
feel the
stretch
in
the-back
of
your
thighs and
press
back
on
your
knees
with steady
preasure,
Using
a
wall or other
large object
to steady
you,
grasp
one
foot and
gently
pull
it
as
close
to
your
buttocks
and
as
high as
you
can.
Repeat
with
the other
foot.
Turn towards
the
wall and
place
both
hands on
it
and
support
yourself
with
one
Ieg while the
cther
is
placed
behind
you.with.the
sote
flat on
the
tfoor.
ben!
inelorwirO
teg and
lean towaicis
thrS
wall
keeping
the
rear
leg
straiglt
so that
the
calf
and achilles
ten-
60; t;e
atretched.
nepeatioi the
other
tEg.
Some
benelit
lor
the
upper'Oody can
also
be derlved
f rom this stretch.
Next, Sit on
the
lloor and
draw
your
legs up
toward
your
groin,
the
soles of
your f
eet
together
and
holding
your
back
straight,
lean
forward over
your
feet.
Warm
up
(Minimum
of
5
minutes
total)
Stand
direcily
in front of the
Dp
AIR
GOMETERTM,
with
your
feet set apart.slighlly
to allow
the
tower
ponion
of
the
handlebars
to
move
treety.'Grasp
the
handlegrips
and
alternately
nxrve the
handles
back and
fodh
at
a
noderate
.pace'
AiVourleriarm
eitenOs,-iuiniorirnips
and
headio the
right.
Reverse this
motion as the
right arm
is extending.
ADVANTAGE:
This rotation
provides
stretch
and
f lex o{ the
lower back, upper
shoulders
and
neck
while slowly
increasing
your
pulse
rate and
blood circulation.