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English
It is worthwhile to combine regular exercise with a
exercise daily, at first 30 minutes or less at a time,
Start your workout at low speed and low resistance to
prevent the cardiovascular system from being subjected
can be measured by monitoring your heart rate and
Exercise Instructions
Using your fitness trainer will provide you with several
benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet
The warming up phase
This stage helps get the blood flowing around the body
should be held for approximately 30 seconds, do not
force or jerk your muscles into a stretch - if it hurts,
STOP
The exercise phase
regular use, the muscles in your legs will become
should be sufficient to raise your heart beat into the
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75
85 %
70 %
AGE
MAXIMUM
COOL DOWN
HEART RATE
TARGET ZONE
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes
The cool down phase
should now be repeated, again remembering not to
week, and if possible space your workouts evenly
Muscle toning
To tone muscle while on your fitness trainer you will
put more strain on our leg muscles and may mean you
trying to improve your fitness you need to alter your
warm up and cool down phases, but towards the end
of the exercise phase you should increase resistance
Weight loss
The important factor here is the amount of effort you
you were training to improve your fitness, the difference
Heart rate
Pulse rate measurement
(hand pulse sensors)
The pulse rate is measured by sensors in the handlebars
when the user is touching both sensors at the same
skin is slightly moist and constantly touching the hand
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• Do not use the hand pulse sensors in
• If you set a heart rate limit for your workout, an
Heart rate measurement
(heart rate chest belt)
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•
The most accurate heart rate measurement is achieved
by a heart rate receiver in combination with a heart rate
that the electrodes on the transmitter belt are slight
are too dry or too moist, the heart rate measurement
⠰:$51,1*
• If you have a pacemaker, consult a physician
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