In The Interest Of Environmental Protection; Exercise Hints - Skandika Fitness CARDIOBIKE THESEUS Instructions De Montage Et Mode D'emploi

ENVIRONMENTAL PROTECTION /

EXERCISE HINTS

In the interests of Environmental Protection
At the end of its life cycle, this product must not be disposed of with household waste but must be taken
to a collection unit for the recycling of electric and electronic equipment. The symbol on the product, the
instructions for use or the packaging express mention of this. The basic materials can be recycled as
specified on the labelling. When recycling the materials and finding other utilisation for used equipment,
you are making a significant contribution towards protecting our environment.
Ask at your council about the respective local disposal sites.
Exercise hints
The following pages will inform you about some general basics about fitness training. In order to reach
your personal training aims, it is absolutely necessary to read and keep in mind all the points mentioned
in this user manual. In every case, it is necessary to drink enough (e. g. mineral water) during and after
exercise. Thank you and we hope you will have lots of success in reaching your aims!
In order to reach perceptible improvements for your body and health, you need to pay attention to
the following factors enabling you to determine the necessary training required:
1. Intensity
The intensity of your exercise has to exceed the intensity of your normal daily exertion, without reaching
the point of being breathless or exhausted. A suitable coefficient for an effective workout can be your
pulse-frequency. It should remain between 70% and 85% of your maximum pulse (how to calculate and
find out, please check the pulse-chart in this manual).
During the first weeks the pulse should be kept in the lower range around 70% of your maximum pulse.
In the following weeks and months you should continuously increase the intensity to the maximum of
85% of your maximum pulse. The better your endurance gets, the more you have to increase the training
intensity. This can be reached through a longer exercise time and/or a higher load/ difficulty.
2. Frequency
Most experts recommend the combination of a healthy nutrition according to your personal exercises
and 3 up to 5 workouts per week. An adult needs a minimum of 2 workouts per week to keep his/ her
current constitution. 3 or more workouts will increase your personal fitness grade.
3. Organization of your workout session
Each workout session should consist of 3 phases: warm-up, exercise and cool-down. Always start with a
warm-up, in which your body's temperature and the oxygen-flow will be increased. For this phase gym-
nastic exercises with a duration of 5 to 10 minutes are recommended. Some possible stretching exer-
cises are shown on the pages before. After this the exercise phase should begin. The training intensity
should be low for the first few minutes and should then be increased to the final intensity for a period of
15 to 30 minutes. In order to support your blood circulation system and to prevent strains and stiffness,
you should do a "cool-down phase" after the exercise phase.
In this phase light stretches and gymnastic exercises should be done for about 5 to 10 minutes.
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