Body Sculpture BC-4626, Руководство пользователя

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3. The Cool-Down Phase
This stage lets your cardio-vascular system and muscles wind down. This is a repeat of the warm-up phase.
First, reduce your tempo and continue at this slower pace for approximately 5 minutes before you get off
your Exercise Bike. The stretching exercises should now be repeated, again remembering not to force or
jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times a week,
and if possible to space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your
SPEED BIKE
you will need to have the resistance set quite high. This will put
more strain on your leg muscles and may mean you cannot train for as long as you would like. If you are
also trying to improve your fitness you may need to alter your training program. You should train as normal
during the warm-up and cool-down phases, but towards the end of the exercise phase you should increase
the resistance making your legs work harder. You will have to reduce your speed to keep your heart-rate in
the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
SAFETY
1. Make sure all parts are securely fastened before using your cycle - tighten any loose nuts
and bolts.
2. Always consult your physician before engaging in any exercise program.
3. Wear sensible clothing while exercising.
4. Do not let children around the bike whether it is in use or not.
5. Do not exercise within 2 hours of eating a large meal, or for one hour before.
6.
Exercise should be stopped if any of the following occur: Nausea, Trembling, Extreme Shortness of
Breath, Excessively Fast Heart Rate, A Throbbing Head or Pains in the Chest. Your physician should be
consulted if any of the symptoms of discomfort persist.
USE
The seat height can be adjusted by removing the adjustment knob and raising or lowering the seat. There
are 7 holes in the seat post allowing for a range of heights. Once the correct height has been chosen, refit
the adjustment knob and tighten.
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more
difficult to pedal, a low resistance makes it easier. For best results set the tension while the bike is in use.