GoPlus SP37239, Руководство пользователя

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This is the stage where you put the effort in. After regular use , the
muscles in your legs will become Stronger. Work to your 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 for most
people start at about 15-20 minutes
.
2.The Exercise Phase
SIDE BENDS
OUTER THIGH
FORWARD
BENDS
INNER THIGH
CALF /
ACHILLES
This stage is to let your Cardio-vascular System and muscles wind
down. This is a repeat of the warm up exercise e.g. reduce your tempo,
continue for approximately 5 minutes. 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 space your workouts
evenly throughout the week.
To tone muscle while on your SPINNING BIKE you will need to have the
resistance set quite high. This will put more strain on our 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 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
resistance, making your legs work harden than normal. You may have to
reduce your speed to keep your heart rate in the target zone.
The important factor here is the amount of effort you put in. The harder
and longer you work the more calories you will burn. Effectively this is
the same as if you were training to improve your fitness, the difference is
the goal.
MUSCLE TONING
WEIGHT LOSS
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 the best results set the tension while the bike is in
use.
USE
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