Before you may start the circuit you should warm up. Your warm up should be gradual to give the body time to get the blood flowing before you stretch. Muscles can be injured if they are not warmed up before stretching.
- Ride a bike, jump rope or walk for one to two minutes.
- Stretch generally but gently. Do not bounce during stretching or exercise and never bend and twist your back.
- Repeat step one until you reach your target heart zone.
CAUTION: Do not bounce during exercise and never bend and twist your back.
The circuit is composed of hydraulic resistance machines, steppers and air dyne bicycles. You must go through the circuit in sequential order. However, you may start at any free machine in the circuit, then continue in sequential order.
You should maintain your target heart rate for a minimum of 20 minutes. The circuit is designed with the expectation that you will go through it two times as you progress with your fitness level.
The timing/music system is set up on 30-second intervals with eight seconds to move to the next station. Notice when it is time to change, the music will stop and the red lights in the ceiling will turn on and stay on during the eight seconds moving time. Strive to maintain a consistent effort throughout.
Do not work too hard on the machines and then loaf on the bicycles/steppers or vice versa. This is an aerobic circuit. You must give a consistent effort to gain maximum aerobic benefits.
Refer to the circuit video or your manual for further explanation.
If you desire, after completion of the circuit, you may use any of the machines outside of the circuit. If there are people waiting, complete one set or time limitations and move on to another machine.
The cool down is very important because it is the time when your body is returning to pre-exercise temperature. After completion of your workout, you should ride a bike or walk slowly waiting until your pulse (heart rate) is under 100 beats/minute. The time that it takes for your heart rate to return to normal is a good gauge of your aerobic fitness. The faster that you recover the more fit you are becoming.
The cooldown is the best time to stretch but be sure your heart rate (pulse) has begun to slow down before you start to stretch. Stretching improves flexibility, helps to prevent soreness and completes the cooldown process. Stretching is often overlooked.
A fitness center instructor and a student assistant will be on duty during when the fitness center is open. If you have any questions or need assistance, ask the instructor on duty in the center.
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