Monark Cardio Care 927 E, Руководство пользователя

Страница: 12 / 32

Monark Cardio Care 927 E 12
Exercising
The human body is built for action – not for rest.
Once upon a time this was a necessity: the strugg-
le for survival demanded good physical condition.
But optimal function can only be achieved by re-
gularly exposing the heart, circulation, muscles,
tendons, skeleton and nervous system to some
loading, i.e. training.
In the old days the body got its exercise both in
work and at leisure. In our modern society, ho-
wever, machines have taken over an ever increa-
sing share of the tasks which were formerly ac-
complished with muscular power alone. Our life
has at an accelerated tempo been dominated by
sitting, riding and lying. Thus, the natural and
vital stimulation that tissues and internal organs
receive through physical exercise has largely dis-
appeared. Certain tissues such as muscles, bone
and blood and also a number of bodily functions
can adapt to inactivity – and to stress. Studies
have proved that if you use 30 minutes for ex-
ercise like brisk walking, running, bicycling,
swimming or skiing 2-3 times a week, your con-
dition has been improved by some 15 per cent
after a few months. The efficiency of the heart
muscle will increase and joints and muscles grow
in strength. The capillary density increases in the
trained muscle and their enzymatic activities are
enhanced. The body adapts to the new demands.
The perceived exertion at a given rate of exercise
becomes reduced.
With increased physical activity fatness is concen-
trated, the appetite functions “safer”, you can eat
more without risk for overweight and thereby the
risk of lack of important essential food nutrients
decreases. For many individuals the effect of ha-
bitual physical activity also improves the wellbe-
ing and it is a good feeling to have a potential to
cope with straining situations.
What kind of exercise to choose?
You should have fun when exercising. Choose
something you find pleasure in doing regularly.
To get a good effect out of the training you should
choose a form of exercise that engages large mus-
cle groups. Then the demand of increased blood
flow and oxygen transport will be so great that
heart will increase its pump capacity. Jogging, ca-
lesthenics, aerobic dancing, bicycling, swimming,
skiing and walking are excellent examples of ex-
ercises meeting this requirement.
In a few months you can get 10-15 years young-
er
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 bet-
ter 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 wea-
ther 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, ab-
domen and legs. Daily chores become easier. Cy-
cling also makes your heart stronger. Your pulse
rate gets lower even when you exert yourself a
little extra. Regular exercise also has a favoura-
ble influence on high blood pressures.
How do I train?
Warm up 3-5 minutes with a low pedal resis- 1.
tance. Pedal about 12 mph (20 km/h).
Increase the resistance until you feel the train- 2.
ing “somewhat hard”. Keep the speed for 2-5
minutes. Get off the Exercise cycle and rest a
few minutes. Cycle again and then rest. Train
at your own pace and with a comfortable pe-
dal resistance. After a few weeks you can in-
crease the resistance.
Before ending, pedal a few minutes with a 3.
light resistance, in order to step down your
training.
Total time about 30 minutes.
Ex
ercising