Fortis FSSPNBKX13A SX1000, Руководство пользователя

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Exercise Instructions
Using your SPIN BIKE provides you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help
you lose weight.
Warm-up Phase
This stage helps get the blood flowing around the body and the muscles
working properly. It will also reduce the risk of cramp and muscle injury. It is
advisable to do a few stretching exercises as shown below. Each stretch should
be held for approximately 30 seconds, do not force or jerk your muscles into a
stretch - if it hurts,
STOP.
The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in
your legs will become stronger. Work to your own pace, but it is very important
to maintain a steady tempo throughout. The rate of work should be sufficient to
raise your heart beat into the target zone shown on the graph below.
This stage should last for a
minimum of 12 minutes, although
most people start at about 15-20
minutes.
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 space your workouts evenly
throughout the week.
10
Side Bends
Forward Bends
Outer Thigh
Inner Thigh
Calf/Achilles