Orbit OBK8301FC, Руководство пользователя, Страница: 8 / 8

USING YOUR MAGNETIC BIKE
Using your magnetic bike will provide you with several benefits. It will improve your physical fitness,
tone your muscles and in conjunction with a calorie controlled diet, help you lose weight.
WARM-UP PHASE
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for
two to five minutes before strength-training or aerobic exercising. Perform activities that raise your heart
rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump
rope, and running in place.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your strength or
aerobic training session is very important. Muscles stretch more easily at these times because of their
elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30
seconds.
DO NOT BOUNCE.
Remember always to check with your physician before starting any exercise
program.
EXERCISE PHASE
This is the stage where you put the
effort in. After regular use, the
muscles in your legs will become
more flexible. Work at your own
pace and be sure to maintain a
steady tempo throughout. The rate
of work should be sufficient to raise
your heartbeat into the target zone
shown on the graph below.
COOL-DOWN PHASE
The purpose of cooling down is to return the body to its normal or near normal, resting state at the end
of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to
the heart.