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EXERCISES
1• BASIC POSITION :
absolutely vertical position, back straight, abdominals flexed, hips tipped forward, push on your heels, arms bent.
2• TARGETING ON THE MUSCLES AT THE BACK OF THE THIGHS :
the muscle located at the back of the thigh is used when bending the leg, thus bringing the heel back towards the thigh. On the ST140
all you have to do, therefore, is reproduce this movement, bringing the heel to the thigh. To do so, bend down slightly whilst keeping
your trunk upright so as to reach a half-sitting position without leaning over entirely.
3• CONCENTRATING ON YOUR REAR MUSCLES:
To concentrate on your rear muscles, remove the feet from the pedal half way and contract your abdominals to keep your back straight
and avoid curving.
4• CONCENTRATING ON THE CALF MUSCLES:
Working on the balls of your feet will tone your calf muscles.
For consistent exertion of the legs and thighs, make sure you keep an absolutely vertical position (basic position). However, with the ST140
you can focus on specific muscle groups.
Maintenance/Warm up: progressi-
ve effort from 10 minutes.
For training aimed at keeping you in shape
or physiotherapy, you can use the machine
daily for about 10 minutes. This type of exer-
cise will aim to wake up your muscles and
articulations or may be used as a warm up
for physical activity.
To increase muscle tone in the legs, choose
higher resistance and increase exercise time.
Of course, you can vary running speed
throughout your session.
Aerobics work for getting fit: mode-
rate effort for quite a long time
(35mm to 1 hour).
If you want to lose weight, this type of exerci-
se associated with a diet, is the only way to
increase the quantity of energy consumed by
the body. Doing this, it is pointless forcing
beyond your own limits. Regular training will
provide the best results.
Choose a relatively low running speed and
exercise at your rhythm but for a minimum of
30 minutes. This exercise should produce
light sweating on the skin that should not
wear you out. The duration of exercise, over
a slow rhythm, will require your body to
draw is energy from your fat as long as you
pedal more than 30 minutes, at least three
times a week.
Aerobic training for endurance:
intense effort for 20 to 40 minutes.
This type of training aims to significantly
strengthen the cardiac muscle and improve
breathing work.
Resistance and/or running speed is increa-
sed so as to improve breathing during exer-
cise. Effort is more intense than for fitness
work.
Throughout your training, you will be able to
hold this effort for longer, with better rhythm
and better breathing. You can use this type of
training at least three times a week.
Training more intensely (anaerobic work and
red zone work) is reserved for athletes and
requires properly adapted preparation.
After each training session, peddle for seve-
ral minutes reducing speed and resistance to
come to a halt and return the body progres-
sively to rest.
If you are a beginner, start training for a few days with a low resistance and peddling speed, without forcing and taking the rest time necessary.
Progressively increase the number and duration of the sessions.
GENERAL CARDIO-TRAINING PRINCIPLE
DECATHLON guarantees this product for parts and labor, under normal conditions of use, for 5 years for the structure and 2 years for wear parts
and labor starting on the date of purchase, confirmed by the date on the sales ticket.
DECATHLON’S obligation in compliance with this warranty is limited to the product’s replacement or repair, at DECATHLON’S convenience.
All the products for which the warranty is applicable, shall be accepted by DECATHLON in one of its authorized service centers, sent postage paid
together with the proof of the purchase.
This warranty cannot be applied in the following cases:
• Damage caused during transport
• Misuse or abnormal use
• Repairs done by people not authorized by DECATHLON
• The commercial use of the product concerned
This trade warranty does not exclude the legal guarantee(s) applicable according to countries and / or provinces.
DECATHLON
– 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D’ASCQ – France -
TRADE WARRANTY
Warm-up phase : progressive effort
Warming up is a preparatory phase before any activity. It puts the person INTO
OPTIMUM CONDITIONS for carrying out his or her favorite sport. It is a METHOD
OF PREVENTING ACCIDENTS TO TENDONS AND MUSCLES. There are two
aspects : WAKING UP THE MUSCULAR SYSTEM, GENERAL WARMING UP.
1) The muscular system is prepared in a SPECIAL STRETCHING SESSION which
PREPARES FOR EACH ACTIVITY : each group of muscles is used, joints are used.
2) Global warming up gradually brings the cardiovascular and respiratory sys-
tem into action, improves irrigation of the muscles and prepares for making
efforts. It must be sufficiently long : 10 min for a leisure sport activity, 20 min
for a competition sport activity. Note that warming up must be longer : after
55 years old, in the morning.
Training
TRAINING is the main phase of your physical activity. You can improve your phy-
sical condition by REGULAR training.
• Anaerobie exercice to develop endurance.
• Aerobic exercice to develop cardio-pulmonary resistance.
Slowing down
This is the continuation of an activity at low intensity, the gradual “return to rest”
phase. SLOWING DOWN brings the cardiovascular and respiratory system, the
blood flow and muscles back to “normal” (eliminating the counter effects of an
exercice, such as lactic acids, the accumulation of which is one of the major cau-
ses of muscular pains such as cramps and stiff muscles).
Stretching
STRETCHING must follow the slowing down phase while joints are still warm in
order to reduce risks of injury. Stretching after an activity : minimizes MUSCULAR
STIFFNESS due to an accumulation of LACTIC ACIDS, “stimulates” BLOOD
CIRCULATION.
C A R D I O - T R A I N I N G
• Exercise from 80 to 90% and
beyond : Anaerobic zone and red
zone reserved for high perfor-
mance and specialised athletes.
• Exercise of 70% to 80% of the
maximum cardiac rate :
Endurance exercise.
• Exercise from 60 to 70% of the
maximum cardiac rate : Getting
fit / favourable consumption of
fat.
• Exercise from 50 to 60% of the
maximum cardiac rate :
Maintenance /Warm up.
WARNING, TECHNICAL INSET
WARNING TO USERS
You must work towards getting fit in a controlled
manner.
Do no hesitate to consult a doctor before any
physical activity, especially if : you have not
practiced any sports activities in recent years,
you are more than 35 years old, you are not sure
about your health, you are following medical
treatment.
CONSULT A DOCTOR
BEFORE PRACTISING ANY SPORT.
A
B
C
D
C A R D I O - T R A I N I N G E X E R C I S E
Cardio-training exercise is a form of aerobics (conditioning the body in the presence of oxygen) and allows you to improve your cardio-vascular
capacity. To be more precise, you will improve the tonicity of the heart and your blood vessels. Cardio-training exercise carries the oxygen breathed
in from the air to your muscles. It is the heart that pumps this oxygen through the body and, in particular, to the muscles being exercised.
C O N T R O L L I N G Y O U R H E A R T B E A T
P H A S E S O F A P H Y S I C A L A C T I V I T Y
It is vital to measure your pulse periodically in order to control your
degree of exercising. If you do not have an electronic measuring
device, follow this procedure :
To take your pulse, position two fingers : on the neck, or below the
ear, or at the inside wrist beside the thumb.
Do not press too hard : excessive pressure reduces the blood flow
and can slow down the heartbeat. After counting the pulsations for
30 seconds, multiply by 2 to obtain the number of pulsations per
minute.
Example : 75 pulsations counted in 30 seconds corresponds to a
heart beat of 150 pulsations per minute.
200
195
185
190
180
175
170
165
160
155
20
60%
70%
80%
100%
60%
50%
70%
80%
100%
25
30
35
40
45
50
55
60
65
160
156
148
152
144
140
136
132
128
124
140
136
129
133
126
122
119
115
112
108
120
117
111
114
108
105
102
99
96
93
100
97
92
95
90
87
85
82
80
77
50%
Exercise range
Beats per minute
Age
Содержание ST 140
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