Display“the test is over“ among the number
“
Workout score=_
”
（
Display qualitative score such as the above mentioned, dot matrix.
）
At any testing time, the pedal RPM descend until 60 RPM, system will display information “ Keeping
pedaling speed
60rpm-100rpm“
Training with the exercise bike is an ideal movement training for strengthening important muscle groups
and the cardio – circulatory system.
General notes for training
-
Never do exercise immediately after a meal
-
If possible, orient your training to pulse rate
-
Do muscle warm – ups before starting by loosening or stretching exercises
-
When finish your training, please reduce speed. Never abruptly end your training.
-
Do some stretching exercises when finished with your training.
７
.1 Training frequency
To improve your physical fitness and to enhance your stamina over the long term, we recommend training
at least three times a week. This is the average training frequency for adults in order to obtain long time
stamina success or high fat burning. As your fitness level increases, you also can train daily. It is
particularly important to train at regular intervals.
７
.2 Training intensity
Carefully structure your training. The intensity should be increased gradually, so that no fatigue of the
musculature or the locomotion system occurs.
Revolution/minutes
Select low resistance and high revolution exercise (Revolution per minute) and guarantee that the
revolution per minute should be more than 80 revolution per minutes, and less that 100 revolution per
minute.
７
.3 Heart rate training
For your personal pulse zone it is recommended that an aerobic training range is chosen. Performance
increases in the endurance range are principally achieved by long training units in the aerobic range.
Find this zone in the target pulse diagram or orient yourself on the pulse program. You should complete
80% of your training in this aerobic range ( up to 75% of your maximum pulse).
In the remaining 20% of the time, you can incorporate load peaks, in order to shift your aerobic threshold
value upwards. With the resulting training success you can later produce higher performance at the same
pulse: this means an improvement in your physical shape.
If you already have some experience in pulse – controlled training you can match your desired pulse zone
to your special training plan or fitness status.
Note:
Because there are persons which have “high” and “low” pulses, the individual optimum pulse zones
(aerobic zone, anaerobic zone) may differ from those of the general public (target pulse diagram).
In these cases, training must be configured according to individual experience. If beginners are confronted
with this phenomenon, it is important to consult a doctor before start training, in order to check your health
７
. Training manual
Summary of Contents for 8318 WB
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