Sunny Health & Fitness SF-B2630, Руководство пользователя

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USING YOUR BIKE
Using your 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.