Xterra SB150 User Manual

customerservice@dyaco.ca
DyacoCanadaInc2017

31

Progression
Asyourbecomefitter,ahigherintensityofexerciseisrequiredtocreateanoverloadandtherefore
providecontinuedimprovement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomfortably.Theintensity,
durationandfrequencyofexerciseshouldbeabovethetrainingthresholdandshouldbegradually
increasedasthebodyadaptstotheincreasingdemands.Asyourfitnesslevelimproves,sothetraining
thresholdshouldberaised.
Workingthroughyourprogramandgraduallyincre asingtheoverloadfactorisimportant.
Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutisspecific
bothtothemusc legroupsbeingusedandtotheenergysourceinvolved.
Thereislittletransferoftheeffectsofexercise,i.e.fromstrengthtrainingtocardiovascularfitness.That
iswhyitisimportanttohaveanexerciseprogramtailoredtoyourspecificneeds.
Reversibility
Ifyoustopexercisingordonotdoyourprogramoftenenough,youwilllosethebenefitsyouhave
gained.Regularworkoutsarethekeytosuccess.

WARMUP
Everyexerciseprogramshouldstartwithawarmupwherethebodyispreparedfortheefforttocome.
Itshouldbegentleandpreferablyusethemusclestobeinvolvedlater.
Stretchingshouldbeincludedinbothyourwarmupandcooldown,andshouldbeperformedafter3‐5
minutesoflowintensityaerobicactivityorcallisthenictypeexercise.
WarmDownorCoolDown
Thisinvolvesagradualdecreaseintheintensityoftheexercisesession.Followingexercise,alarge
supplyofbloodremainsintheworkingmuscles.Ifitisnotreturnedpromptlyothecentralcirculation,
poolingofbloodmayoccurinthemuscles
HeartRate
Asyouexercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasameasureof
therequiredintensityofexercise.Youneedtoexercisehardenoughtoconditionyourcirculatory
system,andincreaseyourpulserate,butnotenoughtostrainyourheart.
Yourinitialleveloffitnessisimportantindevelopinganex erciseprogramforyou.Ifyouarestartingoff,
youcangetagoodtrainingeffectwithaheartrateof110‐120beatsperminute(BPM).Ifyouarefitter,
youwillneedahigherthresholdofstimulation.
Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%ofyour
maximum.Ifyoufindthisistooeasy,youmaywanttoincreaseit,butitisbettertoleanonthe
conservativeside.
Asaruleofthumb,themaximumheartrateis220minusyourage.Asyouincreaseinage,soyour
heart,likeothermuscles,losessomeofitsefficiency.Someofitsnaturallossiswonbackasfitness
improves.





Xterra SB150 Specifications

General

Brand	Xterra
Model	SB150
Category	Exercise Bike
Language	English