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Beschikbare talen
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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 to your but it is
very important to maintain a steady tempo throughout� The rate of
work should be sufficient to raise your heart beat into the target zone
shown on the graph below�
HEART RATE
200
180
160
140
TARGET ZONE
120
100
80
20
25
30
35
40
45
50
This stage should last for a minimum of 12 minutes though most
people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind
down� This is a repeat of the warm up exercise e�g� reduce your
tempo, continue for approximately 5 minutes� The stretching
exercises should now be repeated, again remembering not to force
or jerk your muscles into the stretch�
As you get fitter you may need to train longer and harder� It is
advisable to train at least three times a week, and if possible space
your workouts evenly throughout the week�
Muscle toning
To tone muscle while on your fitness trainer you will need to have the
resistance set quite high� This will put more strain on our leg muscles
and may mean you cannot train for as long as you would like� If you
are also trying to improve your fitness you need to alter your training
program� You should train as normal during the warm up and cool
down phases, but towards the end of the exercise phase you should
increase resistance making your legs work harder� You will have to
reduce your speed to keep your heart rate in the target zone�
Weight loss
The important factor here is the amount of effort you put in�
The harder and longer you work the more calories you will burn�
Effectively this is the same as if you were training to improve your
fitness, the difference is the goal�
Heart rate
Pulse rate measurement (hand pulse sensors)
The pulse rate is measured by sensors in the handlebars when the
user is touching both sensors at the same time� Accurate pulse
measurement requires that the skin is slightly moist and constantly
touching the hand pulse sensors� If the skin is too dry or too moist,
the pulse rate measurement will become less accurate�
‼ NOTE
•
Do not use the hand pulse sensors in combination with a heart
rate chest belt�
•
If you set a heart rate limit for your workout, an alarm will sound
when it is exceeded�
Heart rate measurement (heart rate chest belt)
‼ NOTE
•
A chest strap does not come standard with this trainer� When
you like to use a wireless chest strap you need to purchase this
as an accessory�
MAXIMUM
85 %
70 %
COOL DOWN
AGE
55
60
65
70
75
The most accurate heart rate measurement is achieved with a heart
rate chest belt� The heart rate is measured by a heart rate receiver
in combination with a heart rate transmitter belt� Accurate heart
measurement requires that the electrodes on the transmitter belt are
slight moist and constantly touching the skin� If the electrodes are
too dry or too moist, the heart rate measurement will become less
accurate�
⚠ WARNING
•
If you have a pacemaker, consult a physician before using a
heartrate chest belt�
⚠ CAUTION
•
If there are several heart rate measurement devices next to each
other, make sure that the distance between them is at least 1�5
metres�
•
If there is only one heart rate receiver and several heart rate
transmitters, make sure that only one person with a transmitter
is within transmission range�
‼ NOTE
•
Do not use a heart rate chest belt in combination with the
handpulse sensors�
•
Always wear the heart rate chest belt under your clothes directly
in contact with your skin� Do not wear the heart rate chest belt
above your clothes� If you wear the heart rate chest belt above
your clothes, there will be no signal�
•
If you set a heart rate limit for your workout, an alarm will sound
when it is exceeded�
•
The transmitter transmits the heart rate to the console up to a
distance of 1 metre� If the electrodes are not moist, the heart
rate will not appear on the display�
•
Some fibers in clothes (e�g� polyester, polyamide) create static
electricity which can prevent accurate heart rate measurement�
•
Mobile phones, televisions and other electrical appliances
create an electromagnetic field which can prevent accurate
heart rate measurement�
Maximum heart rate (during training)
The maximum heart rate is the highest heart rate a person can safely
achieve through exercise stress� The following formula is used to
calculate the average maximum heart rate: 220 - AGE� The maximum
heart rate varies from person to person�
⚠ WARNING
•
Make sure that you do not exceed your maximum heart rate
during your workout� If you belong to a risk group, consult a
physician�
Beginner 50-60% of maximum heart rate
Suitable for beginners, weight-watchers, convalescents and persons
who have not exercised for a long time� Exercise at least three times a
week, 30 minutes at a time�
Advanced 60-70% of maximum heart rate
Suitable for persons who want to improve and maintain fitness�
Exercise at least three times a week, 30 minutes at a time�
Expert 70-80% of maximum heart rate
Suitable for the fittest of persons who are used to long-endurance
workouts�
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