10
Each stretch should last approximately
30 seconds, do not overexert the
muscles. If you feel pain, STOP.
2. Exercise phase
This phase requires the greatest
physical
exertion.
After
regular
exercise the leg muscles will become
more flexible. It is important to keep
the rhythm constant.
This phase should last at least 12
minutes, although it is advisable for
most people to start off with sessions
of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e.
reducing
the
rhythm
and
continuing
for
approximately
5
minutes.
Repeat
the
stretching
exercises but remember not to
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least three days per week, on
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg muscles, so it may be wise to
reduce exercise times. If you also wish
to improve your overall fitness then
you should change your training
program. Do the warm-up and
cooldown exercises as normal but
when you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within
the target area.
Weight loss
In this case the important factor is the
effort made. The more intense and the
longer the session, the greater the
number of calories burned. Even
though you are dong the same work
as you do to improve fitness, the
objective has changed.
1.-ASSEMBLY INSTRUCTIONS.-
Take the unit out of its box and make
sure that all of the pieces are there,
Fig.1:
(1) Main body; (40) Handlebar; (42)
Electronic monitor; (34) Saddle post;
(25) Saddle height adjustment knob;
(20) Front stabiliser bar; (20A) Rear
stabiliser bar; (33) Saddle; Pedals
(9R) Right and (9L) Left; (19) Screws
M-8x50;
(21)
Curved
washer
8x25x1.5; (23) Cap nut M-8; (41) Allen
screws M-8x35; (46) Screws M-4x12;
Pedal assembly keys; Allen key 5mm.
2.-
Take the main body (1) and
remove the safety pin (47). Pull down
the main body (1) following the arrow
as shows Fig.2.
3.- FITTING THE BAR STABILISERS.-
Take the front stabiliser bar (20) and
place it at the front of your unit, as
shown in Fig.3, insert the M-8x50
screws (19), fit the washers (21) and
the nuts (23).
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