Skandika Fitness Triathlon Pro Fortuna Instructions De Montage Et Mode D'emploi page 58

EXERCISE INSTRUCTIONS
Using your spin bike will provide you with several benefits, e.g. it will improve your physical fitness,
tone your muscles and - in conjunction with a calorie-controlled diet - help you to reduce weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It ad-
ditionally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exer-
cises as shown here below. Hold each stretching position for approximately 30 seconds. Never force
or jerk yourself into a stretching position – if you feel pain, STOP immediately!
SIDE BENDS
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg muscles beco-
ming more flexible – however, it is important to maintain a steady workout speed throughout the
complete workout session. As a guideline you can check your heart rate – it should be in the target
heart rate zone as shown in the illustration below.
Heart Rate
Most people exercise for about 15 to 20 minutes per session
58
FORWARD
BENDS
NOTE: The exercise phase should last at least 12 minutes.
INNER THIGHS
OUTER THIGHS
Target Zone
CALF / ACHILLES
Maximum
85 %
70 %
Cool Down
Age