Exercise Instructions; Muscle Toning - cecotec TIT X-BIKE Guide D'utilisation

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STEP 5
Fix the LCD screen holder (13) on the handle bar (11) with
a screw (14); insert the computer (15) into the LCD screen
holder (13) and plug it.
STEP 6
The pedals (16) & (17) are marked "L" and "R"- Left and Right.
Place them in their appropriate crank arms. The right crank
arm is on the right side of the bike, when sitting on it. Note
that the right pedal should be screwed clockwise, while the
left pedal must be screwed anti-clockwise.

EXERCISE INSTRUCTIONS

Using your X BIKE will provide you with several benefits, it will improve your physical
fitness, tone up your muscles, and, together with a calorie-controlled diet, it will help
you lose weight.

MUSCLE TONING

To tone up your muscles while on your exercise bike, you will need to set the resistance
level quite high. This will put more strain on your leg muscles and you may not be able
to train for as long as you would like. If you are also trying to improve your fitness, you
need to change your training program. You should train normally during the warm up
and cool down phases, but you should increase the resistance level towards the end of
the exercise phase, in order to make your legs work harder. You will have to reduce your
speed to keep your heart rate in the target zone, showed later on.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer your
work out, the more calories you will burn. The process is the same one as when you are
trying to improve your fitness.
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USE
The seat height can be adjusted by removing the adjusting knob and raising or lowering
the seat. There are 7 holes in the seat post, which allows you to adjust the height. Once
the correct height has been chosen, refit the adjustment knob and tighten it. The tension
control knob allows you to alter the resistance level of the pedals. A high resistance
makes it more difficult to pedal, while a low resistance makes it easier. For best results,
set the tension while the bike is in use.
1. The Warm Up Phase
This stage helps get the blood flowing around the body. It will reduce the risk of cramp
and muscle injury. 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.
2. The Exercise Phase
This is the stage where you have to put effort into. After regular use, the muscles in your
legs will become more flexible. Work out at your own pace, but it is very important to
maintain a steady tempo throughout. The workout should be enough so as to raise your
heartbeat into the target zone shown in the graph below.
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