Operation Manual

7
A
A
d
d
a
a
p
p
t
t
a
a
t
t
i
i
o
o
n
n
B
B
u
u
t
t
t
t
o
o
c
c
k
k
s
s
A
A
d
d
a
a
p
p
t
t
a
a
t
t
i
i
o
o
n
n
T
T
u
u
m
m
m
m
y
y
A
A
d
d
a
a
p
p
t
t
a
a
t
t
i
i
o
o
n
n
E
E
X
X
E
E
R
R
C
C
I
I
S
S
E
E
I
I
N
N
S
S
T
T
R
R
U
U
C
C
T
T
I
I
O
O
N
N
S
S
Using your AEROBIC STEPPER PLUS will provide you with several benefits. It will improve your physical fitness, tone your
muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
1.The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp
and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be held for
approximately 30 seconds. Do not force or jerk your muscles into a stretch - if it hurts, STOP.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible. Work at your
own pace and be sure to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into
the target zone shown on the graph below.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD
BENDS
CALF/ACHILLES STRETCHES
(Gluteus and Hamstring)
Lie back and support yourself on the
elbows, place the strap closer to the
knee.
Lie on your front on Aerobic-
step.
Lift and lower leg, keeping hips
pressed into Aerobic-Step.
L
L
i
i
e
e
f
f
u
u
r
r
t
t
h
h
e
e
r
r
d
d
o
o
w
w
n
n
A
A
e
e
r
r
o
o
b
b
i
i
c
c
-
-
S
S
t
t
e
e
p
p
.
.
Lie on your back with knees bent.
Press your spine into the Aerobic-
Step and tilt the pelvis by squeezing
the buttocks. Hold the handle in both
hands behind the head.
Lift and lower upper body off the Aerobic-
Step. Do not pull the chin into the chest.
Hold your head in one hand and slide
the other hand up the thigh as you lift.
(Abdominals)
TONE