Monark 915E, Инструкция по эксплуатации

Страница: 16 / 18

14
What kind of exercise to choose?
1. You should have fun when exercising. Choose something you find pleasure in doing regularly.
2. To get o good effect out of the training you should choose a form of exercise that engages large
muscle groups. Then the demand of increased blood flow and oxygen transport will be so great that
heart will increase its pump capacity. Jogging, calesthenics, aerobic dancing, bicycling, swimming,
skiing and walking are excellent examples of exercises meeting this requirement.
IN A FEW MONTHS YOU CAN GET 10-15 YEARS YOUNGER
If you cycle 30 minutes a few times a week you can lower your condition age with 10-15 years!
Scientifically this is described as a reduction on the biological age. Externally, you are your usual self.
Internally, however, you feel much younger. In other words: You can work harder. You feel more alert
and healthy. Your ability to handle stress and problems increases. There are few better ways to improve
your physical condition than to cycle. It does not over-tax your joints. It builds up your condition
progressively and at your own pace – and you can make your training fit weather conditions.
DO I LOOSE WEIGHT WHEN I CYCLING?
Yes! You do lose calories. A few miles on your bike every day over one year, you will have lost the
equivalent of 20 pounds of body fat. You will achieve best results if you combine exercise with healthier
eating. A little less sugar, less butter on your bread or less fat in your frying pan. And a few miles on your
bike every day. In a year you will have lost 20 pounds.
DO I GET STRONGER?
Cycling strengthens the muscles of the back, abdomen and legs. Daily chores become easier. Cycling
also makes your heart stronger. Your pulse rate gets lower even when you exert yourself a little extra.
Regular exercise also has a favourable influence on high blood pressures.
HOW DO I TRAIN?
1. Warm up 3-5 minutes with a low pedal resistance. Pedal about 12 mph (20 km/h).
2. Increase the resistance until you feel the training “somewhat hard”. Keep the speed for 2-5 minutes.
Get off the Ergometer and rest a few minutes. Cycle again and then rest. Train at your own pace
and with a comfortable pedal resistance. After a few weeks you can increase the resistance.
3. Before ending, pedal a few minutes with a light resistance, in order to step down your training.
Total time about 30 minutes.
Strength training:
1. Give yourself a thorough warm-up.
2. Pedal with a heavy resistance for 5-10 seconds, then rest 45-60 seconds. Repeat this 5-10 times.
It is a good idea to combine your cycle training with gymnastics for 5 minutes, as this will give you a
physiologically well-balanced form of training.
(Elderly people and physically weak persons should consult a doctor before starting their
training.)