Hi my name is Sheila Lindsey and I’m going
to show you how to use a stair master on behalf of Expert Village. Okay now I’m just going
to quickly demonstrate the differences between a warm up pace, a steady pace, and an interval
pace. So when you get on okay I’m just going to quickly get myself started here okay so
my warm up pace should just be nice and light. Remembering that you just wanting to get blood
flowing to the muscles and you want to be lubricating your joints, after 5 minutes of
this you want to make sure that you put your hands on the handles, read your heart rate
across the screen, and insure that it’s in the 65% range that we talked about earlier.
Then if your not there you want to make sure that you increase the intensity just a little
bit so that your in that range. You’ll stay here for 15 minutes in order to metabolize
your fat and if you choose so you can increase the intensity you do 2 minutes higher intensity
1 minute lower intensity. Now you don’t want to start off like this because your heart
rate and your body haven’t had a chance to adapt yet, if your starting from the catch.
So give yourself 2 weeks of 5 minutes warm up 15 minute steady state with a couple minutes