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The Y-axis (PULSE RATE) shows pulse values; the X-axis (AGE) tells you your age. If you are
exercising properly, your pulse rate should be in the "TARGET ZONE" marked in gray, depending
on your age. The "COOL-DOWN" marker shows how your heart rate should decrease when you
rest and breathe for a few minutes after the work-out before stretching again.
3.
The cool down phase
This phase is for your cardiovascular system and muscles to recover. This is a repetition of the
warm-up exercise, meaning reduce your pace and continue for about 5 minutes. The stretching
exercises should now be repeated, being careful not to force or jerk your muscles into stretching.
As you get fitter, you may need to exercise longer and harder. It is advisable to exercise at least
three times a week and to spread the workouts as evenly as possible throughout the week.
Muscle building
To build muscle on your fitness bike, you need to set the resistance fairly high. This will put more
strain on your leg muscles and you may not be able to work out as long as you would like. Also,
if you're trying to improve your fitness, you'll need to modify your workout routine. During the
warm-up and cool-down periods, you should exercise as usual, but towards the end of the
exercise period, you should increase the resistance by making your legs work harder than normal.
You will need to reduce your speed to keep your heart rate in the target range.
Weight loss
The most important factor here is the effort you put in. The harder and longer you push yourself,
the more calories you burn, which is basically the same as if you were exercising to improve your
fitness.
MAINTENANCE AND CARE INSTRUCTIONS
Check all the parts for signs of wear. Do not continue to use the product if you find any defects.
Only have parts replaced with original spare parts by a specialist in accordance with the
manufacturer’s specifications. A lack of care and maintenance can damage the appliance.
Dangerous situations can arise. Regular maintenance helps to ensure the safety of the product
and increases its service life.
•
Check all parts before using the device, tighten them, replace defective parts immediately
and do not use the device again until it is working properly.
•
Lubricate moving parts regularly with light oil to reduce friction and prevent premature
wear.
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