Skandika Fitness TRIATHLON PRO FORTUNA, Assembly Instructions And User Manual

Page: 58 / 92

58
Using your spin bike
will provide you with several benefits, e.g. it will improve your physical fitness,
tone your muscles and - in conjunction with a calorie-controlled diet - help you to reduce weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It ad-
ditionally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exer-
cises as shown here below. Hold each stretching position for approximately 30 seconds. Never force
or jerk yourself into a stretching position – if you feel pain, STOP immediately!
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg muscles beco-
ming more flexible – however, it is important to maintain a steady workout speed throughout the
complete workout session. As a guideline you can check your heart rate – it should be in the target
heart rate zone as shown in the illustration below.
SIDE BENDS
FORWARD
BENDS
OUTER THIGHS
INNER THIGHS
CALF / ACHILLES
NOTE: The exercise phase should last at least 12 minutes.
Most people exercise for about 15 to 20 minutes per session
Heart Rate
Target Zone
Maximum
85 %
70 %
Cool Down
Age
EXERCISE INSTRUCTIONS