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PROX470-SB

WARM UP & COOL DOWN

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WORKOUT GUIDELINES CLEANING

Each workout should include the following three parts:

1. A WARM-UP:

 

5 to 10 minutes of stretching and light exercise.  A proper warm-up increases your body

     temperature, heart rate, and circulation in preparation for exercise.

2. TRAINING ZONE EXERCISE:

 

20 to 30 minutes of exercising with your heart rate in your

     training zone. (Note: During the first few weeks of your exercise program, do not keep your heart

     rate in your training zone for longer than 20 minutes). 

3. COOL-DOWN: 

5 to 10 minutes of stretching. This will increase the flexibility of your muscles

     and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day

of rest between workouts. After a few months of regular exercise, you may complete up to five

workouts each week, if desired. Remember, the key to success is to make exercise a regular and

enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right

Move slowly as you stretch, hold the position and never bounce.

1. TOE TOUCH STRETCH

Stand with your knees bent slightly and slowly bend forward

from your hips. Allow your back and shoulders to relax as you reach

down toward your toes as far as possible. Hold for 15

counts, and then relax. Repeat 3 times. 

Stretches:

 

Hamstrings, back of knees and back.

2. HAMSTRING STRETCH 

Sit with one leg extended. Bring the sole of the opposite foot toward

you and rest it against the inner thigh of your extended leg. Reach

toward your toes as far as possible. Hold for 15 counts, and then relax.

Repeat 3 times for each leg. 

Stretches: 

Hamstrings, lower back and groin.

3. CALF/ACHILLES STRETCH

With one leg in front of the other, reach forward and place your hands

against a wall. Keep your back leg straight and your back foot flat on

the floor. Bend your front leg, lean forward and move your hips toward

the wall. Hold for 15 counts, and then relax. Repeat 3 times for each

leg. To cause further stretching of the Achilles tendons, bend you back

leg as well. 

Stretches:

 

Calves, Achilles tendons and ankles.

4. QUADRICEPS STRETCH

With one hand against a wall for balance, reach back and grasp one

foot with your other hand. Bring your heel as close to your buttocks

as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. 

Stretches: 

Quadriceps and hip muscles.

5. INNER THIGH STRETCH 

Sit with the soles of your feet together and your knees outward. Pull

your feet toward your groin area as far as possible. Hold for 15 counts,

and then relax. Repeat 3 times.

Stretches:

 

Quadriceps and hip muscles.

Содержание PRO-X 470

Страница 1: ...BIKE 21KG FLYWHEEL CARDIO USERMANUAL Visit facebook com trojanhealth www trojanhealth co za CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FO...

Страница 2: ...______ 13 Console Functions____________________________________________ 14 Spinning Bike Set Up __________________________________________ 15 Exercise Instructions ____________________________________...

Страница 3: ...d consult your physician To avoid muscular pain and strain begin each workout by stretching and warming up and end each session by cooling down and stretching INSTALLATION Trojan recommends that all e...

Страница 4: ...appear damaged or worn do not attempt to use or repair the equipment yourself Please contact our service department on 0861 TROJAN 0861 876526 to arrange a repair Customers residing outside South Afr...

Страница 5: ...y to exercise The Trojan Pro X 470 Spinning Bike provides a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle Before reading further...

Страница 6: ...e hardware packaging to make sure all parts are included Basic tools such as spanners will be provided for assembly 9 8 7 6 5 4 3 2 1 0 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0...

Страница 7: ...lat Washer 3 16 x 10 2 x T1 5 1 26 Elastic Washer 1 GB T 859 1987 8 4 27 Bolt 2 GB T 70 3 2000 M8 x 18 4 28 Hex Flange Surface Nut 1 GB T 6177 2 2000 M10 x 1 25 2 29 Crank End Cap 23 x 7 5 2 No Descri...

Страница 8: ...Spring 3 2 2 1 70 Brake Block 200 x 47 x 30 1 71 Brake Plug 114 x 9 x 14 1 72 Flat Washer 6 45 x 10 5 x 5 2 No Description 73 Woolly Block 113 x 25 x 8 p 0 41 1 74 Bolt 4 GB T 5780 2000 M5 x 30 2 75 B...

Страница 9: ...9 PROX470 SB EXPLODEDDRAWING...

Страница 10: ...at Washer 5 M8 Domed Nut 6 and M8 x 52 Carriage Bolt 3 Attach the Rear Stabiliser 4 to the Main Frame 16 with two sets of 8 Flat Washer 5 M8 Domed Nut 6 and M8 x 52 Carriage Bolt 3 STEP 2 SEAT ASSEMBL...

Страница 11: ...the Handlebar Post 17 with the Knob 65 and the Flat Washer 72 The Computer 45 is fixed on the handlebar 18 The Plug A1 of the sensing line plug into the sensor signal input hole of the computer ATTEN...

Страница 12: ...e resistance requiring less strength to pedal turn the Emergency Brake Resistance Control Knob 30 to the left STEP 6 USING THE EMERGENCY BRAKE FUNCTION The Emergency Brake Resistance Control Knob 30 c...

Страница 13: ...in the direction of the handlebar or backwards away from it loosen the adjusting Knob and washer and pull the Knob back Slide horizontal seat post into desired position Align holes and then retighten...

Страница 14: ...aining from 0 0 Cal to the Maximum 999 9 Cal This data is a rough guide for comparison of different exercise sessions which can not be used in medical treatment ODOMETER Accumulates the total distance...

Страница 15: ...on and the back in the 9 o clock position If you drop a straight line down from your forward knee it should fall directly over the centre of your front foot If this does not happen you need to move th...

Страница 16: ...ry It is advisable to do a few stretching exercises as shown below Each stretch should be held for approximately 30 seconds do not force or jerk your muscles into a stretch If it hurts STOP THE EXERCI...

Страница 17: ...is will put more strain on our leg muscles and may mean you cannot train for as long as you would like If you are also trying to improve your fitness you need to alter your training program You should...

Страница 18: ...o not use abrasives or solvents on plastic parts Please wipe your perspiration off the Trojan Pro X 470 Spinning Bike after each use Please inspect all assembly bolts and pedals on the machine for pro...

Страница 19: ...Your heart beats quickly and you breathe deeply An aerobic exercise should form part of your entire exercise routine WEIGHT TRAINING Along with aerobic exercising which helps get rid of and keep off t...

Страница 20: ...d count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level For more information visit www tro...

Страница 21: ...rd from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts and then relax Repeat 3 times Stretches Hamstrings back of knees and b...

Страница 22: ...ufacturer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the manufacturer s neglig...

Страница 23: ...try identify the fault and will book a service team call out The service team will endeavour to fix the problem in your home on an agreed date and time Only if the fault cannot be repaired in the con...

Страница 24: ...24 PROX470 SB NOTES...

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