Kettler YM 6725 L-11-U-B, Руководство пользователя

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EN
– EN – Biometrics exercise bike
Training variations
In order to increase the strain on the thigh and buttock
muscles, emphasise your steps on the pedals. In order to
achieve increased training of the back of the thighs,
emphasise pulling the pedals with the loop upwards.
Furthermore you will have the opportunity to simulate a
mountain ascent with high pedal resistance. In this training
the stomach and back muscles, upper body and shoulder
muscles will be included as well as leg muscles.
Training recommendation
Always remember the stretching exercises afterwards in
order to avoid injuries and muscle ache.
4 week training plan for beginners on the home trainer
Tip: From the 5th week increase the duration of the exercise
intervals until you can run for 20 to 30 minutes without inter-
ruption. Ensure that you training pulse is approx. 60 - 65%
of your maximum pulse frequency in the first 8 weeks and
does not exceed 75%.
1st week
Monday
15 minutes at low
impact stage 1 -3
Tuesday Break
Wednesday 15 minutes at low
impact stage 1 -3
Thursday Break
Friday 15 minutes at low
impact stage 1 -3
Saturday Break
Sunday Break
2nd week
20 minutes at low
impact stage 1 -3
Break
20 minutes at low
impact stage 1 -3
Break
20 minutes at low
impact stage 1 -3
Break
Break
3rd week
30 minutes at low
impact stage 1 -3
30 minutes at low
impact stage 1 -3
Break
30 minutes at low
impact stage 1 -3
Break
30 minutes at low
impact stage 1 -3
Break
4th week
30 minutes at
medium impact
stage 4-6
30 minutes at
medium impact
stage 4-6
Break
30 minutes at
medium impact
stage 4-6
Break
30 minutes at
medium impact
stage 4-6
Break