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Workout Programs
Variations:
1. Listen to your favorite radio station or background music. Alter your
pace every time the background music changes beat.
2. To perform speed intervals, reduce resistance and exercise faster. After
30 seconds, return to your original target heart rate and resistance level
Resistance Intervals
After warming up, exercise for several minutes at an even pace and
resistance level. During intervals, increase the resistance level for 30
seconds while maintaining your pace, and then return to your original
resistance level. You can add any number of intervals to your workout, but
remember not to push your heart rate above the target area.
Combination Intervals
Every 30-seconds change between speed intervals and resistance levels.
Anaerobic Training (Muscle Strenthening)
Some sports, such as downhill skiing, require anaerobic conditioning as
well as cardiovascular endurance. Since the exerbike offers variable
resistance capabilities, it can be used as anaerobic training machine. This
results in more muscle strengthening than aerobic conditioning.
Training anaerobically requires short bursts of high intensity exercise. To
accomplish this, anaerobic exercise is usually performed in sets that last
approximately one minute, with several minutes of rest between sets.
Warming Up
Warming-up should be an integral part of any workout, especially an
aerobic workout. Warming up increases blood flow to muscles, raises
body temperature and reduces your risk of injury. Warming up gives
your heart an opportunity to gradually increase from its resting state to
your desired target heart rate.
Cooling Down
The cool-down is vital part of your workout. Cooling down helps your
heart slow down and decrease pumping volume after a hard workout.
Cooling down also helps prevent blood “pooling”, which causes that
“light-headed” feeling some people experience after workouts.
Stretching and Flexibility
Full-body stretching before and after your workout is recommended to
help maintain flexibility and prevent injury. In addition, research
indicates that stretching is the safest and most effective if done while
your muscles are warm. Hold stretch 30-60 seconds.
Monitoring Your Heart Rate
To check your heart rate place two fingers on your neck or wrist and
locate your pulse. Count the beats for 15 seconds and multiply by four to
find your current heart rate. Or simply use the Heart Rate System with
chest strap. If you are exceeding your THR, simply lower the resistance
or reduce your pace; increase the resistance or increase of your pace if
you are not maintaining your THR. You should be able to work harder
for longer periods without exceeding your THR as you continue your
exercise program.
----------------eXerbike Upright Cycle User Manual-----------------
----------------eXerbike Upright Cycle User Manual-----------------
Summary of Contents for eXerbike
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