LifeFitness LifeCycle GX, Руководство по эксплуатации

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© 2013 Life Fitness
TRAINING INF
ORMA
TION
WARM-UP AND COOL-DOWN
The warm-up is essential in preparing the body
physically and mentally for the workout ahead and
should include the following:
•
Progress naturally in a controlled manner
•
Intensity should be enough to raise the HR and body
temperature
•
Users should begin to perspire and be aware of their
breathing rate
The cool-down is as important as the warm-up, and
an integral part of any cycling workout and should
include the following:
•
Progress naturally in a controlled manner
•
Can be monitored via HR to ensure the
HR is reducing
•
Should include some key stretches with regards to the
muscle groups used in your workout
(calves, quadriceps, hamstrings, hip fl exors,
back extensors, etc.)
A typical warm-up for an indoor
60-minute cycling class:
•
5mins easy spinning 60-65% MHR, RPE 2
•
3mins , increasing level every minute, keeping cadence
between 90-95rpm, 65%-70%-75% MHR, RPE 2-3-5
•
2mins easy spinning 60-65% MHR, RPE 2
•
1min fast cadence
•
1min easy spinning 60-65% MHR, RPE 2
•
1min fast cadence
•
2mins easy spinning before main set 60-65%
MHR, RPE 2
A typical cool-down for an indoor 60-minute
cycling
workout will be between 5-10 minutes long
depending upon the intensity of the session. A cool-
down will start with easy pedalling in zone 1 HR or less
than 65% MHR to ensure a gradual decline in HR and
the fl ushing of any toxins in the legs.
How hard the rider should work in the warm-up, workout
and cool-down stages is expressed in terms of Max Heart
Rate(MHR) and Rate of Perceived Exertion(RPE). The RPE
Scale is shown on page 26.