Sportplus SP-HT-1200-B-iE, Operating Instructions Manual

Page: 43 / 117

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TRAINING BASICS
All tips are intended only as general training tips. The tips listed here have no
medicinal value and are intended solely as a source of information on various
types of training. For a personal detailed training program, please consult a
specialist. People that have heart problems or suffer from any condition that might
be worsened by unusual or non-individual training programs or activities, MUST
consult their physicians before beginning any kind of training.
When training, each individual has different goals. Some can be pushed by the desire to
tone their muscles, whereas some seek a way to improve their body shape and general
health. Muscles respond to stimuli and, simply put, the higher the stimulus the stronger
the response. In layman's terms, this means that when a muscle is required to make a
great effort, it will grow in size in order to face the same effort in the future. On the other
hand, when muscles are required to perform over longer periods, they tend to decrease
in size in order to sustain the effort for an extended time.
When training, each individual needs to set his or her own goals, and then strongly
commit to these very goals.
Losing weight
In order to lose weight, it’s necessary to burn fat. Our body starts burning the fat that it
has stored only when its very last sugar reserves have been used up. A long training is
intended to first burn all the sugar in your bloodstream before burning body fat. To initiate
this process, ride the product for 30–40 minutes first (longer if you ate a lot prior to your
workout) with the resistance adjustment knob (16) is set to a low level ( 1 to 3 ).
Toning muscles
In order to tone muscles, you have to have them work hard. Increase the resistance
to a very high level with the resistance adjustment knob (16) and start pedaling with force.
An interesting variation is training in intervals. This training method alternates between
brief efforts at high intensity and sustained efforts at very low intensity. This method
combines the benefits of the training goals “Toning muscles” and “Losing weight”.