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>Drink plenty of fluids during the course of your routine. You must replace the water content lost 

from excessive exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids 

should be at room temperature when consumed. 

EXERCISING IN YOUR TARGET ZONE 
 

Finding your pulse 

To  make  sure  your  heart  is  beating  in  its  target  zone,  you’ll  need  to  know  how  to  monitor  your 

heart rate. The easiest way  is to feel the pulse in the carotid artery on either side of your neck, 

between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and 

then multiply by six. This gives you the number of beats per minute. How fast should your heart 

beat during aerobic exercise? Fast enough to reach and stay in its 

target zone,” a range of beats 

per minute that is largely determined by your age and physical condition. To determine your target 

zone, consult the chart we have provided. 

 

 

 

Aerobic  exercise 

is  any  sustained  activity  that  sends  oxygen  to  your  muscles  via  your  heart  and 

lungs.  It  will  improve  the  fitness  of  your  lungs  and  heart:  your  body’s  most  important  muscle. 

Aerobic  fitness  is  promoted  by  any  activity  that  uses  your  large  muscle  groups  -  arms,  legs  or 

buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should 

be part of your entire exercise routine. 

 

 

WARM UP AND COOL DOWN

 

Содержание Q1

Страница 1: ...SPIN BIKE Q1 INSTRUCTION MANUAL...

Страница 2: ...training and every 1 2 months that all connecting elements are tight fitting and are in the correct condition Replace defective components immediately and or keep the equipment out of use until repai...

Страница 3: ...advice for correct training as detailed in training instructions The load work level can be adjusted by turning the adjustment knob on the handle bar stem The safety level of this equipment can be mai...

Страница 4: ...st 1 PC 5 Brake Knob 1 PC 6 Bottle Holder 1 PC 7 Flywheel Cover 1 PC 8 Crank L R 2 PC 9 Main Frame 1 PC 10 Front Stabilizer 1 PC 11 Saddle 1 PC 12 Horizontal Seat Post 1 PC 13 Adjusting Knob for Horiz...

Страница 5: ...ilizer 10 on the main frame 9 with the carriage bolts M8x55 2pcs washers 8x16 2pcs and cap nut M8 2pcs then fasten the rear stabilizer 17 on the main frame 9 with the carriage bolts M8x55 2pcs washers...

Страница 6: ...5 STEP 2 Attach the handlebar post 3 with the handlebar 1 using hex socket bolt M8x15 4pcs spring washer M8 4pcs Then set the PAD holder in the correct position and secure...

Страница 7: ...e seat post 14 on the main frame 9 adjust it to a suitable height and lock Install the saddle 11 to the horizontal seat post 12 Slide the horizontal seat post 12 into the seat post 14 and fix it using...

Страница 8: ...the crank 8 Note that the Right pedal should be threaded on clockwise and the left pedal anti clockwise Assembly accomplished The most important Make sure all the bolts and the parts are securely fixe...

Страница 9: ...severely overweight you must start slowly and increase your time gradually a few minutes per week Initially you may be able to exercise only for a few minutes in your target zone However your aerobic...

Страница 10: ...s and then multiply by six This gives you the number of beats per minute How fast should your heart beat during aerobic exercise Fast enough to reach and stay in its target zone a range of beats per m...

Страница 11: ...cle problems We suggest the following warm up and cool down exercises Inner Thigh Stretch Sit with the soles of your feet together with your knees pointing outward Pull your feet as close into your gr...

Страница 12: ...ms forward Keep your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward the wall Hold and then repeat on the other side for 15 counts...

Страница 13: ...ort you put in The harder and longer you work the more calories you will burn Effectively this is the same as if you were training to improve your fitness the difference is the goal USE The seat heigh...

Страница 14: ...is no tension resistance on the bike please make sure the upper tension cable is connected to the lower tension cable Turn the tension knob anti clockwise to its lowest level Then go to the tension st...

Страница 15: ...s SCAN mode monitor will circularly display the functions in the following order SPEED DISTANCE TIME ODO CAL PULSE and then presses the MODE key it will be fixed on a certain function FUNCTIONES TIME...

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