HOMCOM A90-196, Инструкция по сборке

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2. THE EXERCISE PHASE
This is the stage where you put the effort it. After regular use, the muscles in your legs will
become more flexible. Work at your own pace but it is especially important to maintain a steady
tempo throughout. The rate of work should be sufficient to raise your heart rate into the target
zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
3. THE COOL DOWN PHASE
At the end of your workout repeat the same warm up exercises to allow your cardio-vascular
system and muscles to wind down.
MUSCLE TONING
To tone muscle whilst using your 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 will need to alter your training programme. You should train as
normal during the warm up and cool down phases, however, towards the end of the exercise phase, you
should increase the resistance by making your legs work harder than normal. You will have to reduce
your speed to keep you 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. Effectively this is the same as if you were training to improve your fitness, the
difference is the goal.