Monark energy 736, Инструкция по эксплуатации

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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?
Condition training:
1.
Warm up 3-5 minutes with a low pedal resistance. Pedal at 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 bike 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.
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