Tunturi Cardio Fit mini bike M35 Manuel De L'utilisateur page 11

⚠ WARNING
• Place the equipment on a firm, level
surface.
• Place the equipment on a protective base
to prevent damage to the floor surface.
• Allow at least 100 cm of clearance around
the equipment.
• Refer to the illustrations for the correct
assembly of the equipment.
Workouts
The workout must be suitably light, but of
long duration. Aerobic exercise is based on
improving the body's maximum oxygen uptake,
which in turn improves endurance and fitness.
You should perspire, but you should not get out
of breath during the workout.
To reach and maintain a basic fitness level,
exercise at least three times a week, 30 minutes
at a time. Increase the number of exercise
sessions to improve your fitness level. It is
worthwhile to combine regular exercise with
a healthy diet. A person committed to dieting
should exercise daily, at first 30 minutes or
less at a time, gradually increasing the daily
workout time to one hour. Start your workout
at low speed and low resistance to prevent the
cardiovascular system from being subjected to
excessive strain.
As the fitness level improves, speed and
resistance can be increased gradually. The
efficiency of your exercise can be measured by
monitoring your heart rate and your pulse rate.
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 help you lose weight.
The warming up phase
This stage helps get the blood flowing around
the body and the muscles working properly. It
will also 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
The exercise phase
This is the stage where you put the effort in.
After regular use, the muscles in your legs will
become more flexible. Work to your but it is
very important to maintain a steady tempo
throughout.
The rate of work should be sufficient to raise
your heart beat into the target zone shown on
the graph below.
HEART RATE
200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40
This stage should last for a minimum of 12
minutes though most people start at about
15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System
and muscles wind down. This is a repeat of
the warm up exercise e.g. reduce your tempo,
continue for approximately 5 minutes. The
stretching exercises should now be repeated,
again remembering not to force or jerk your
muscles into the stretch.
As you get fitter you may need to train longer
and harder. It is advisable to train at least
three times a week, and if possible space your
workouts evenly throughout the week.
Muscle toning
To tone muscle while on your fitness trainer you
will need to have the resistance set quite high.
This will put more strain on our leg muscles and
may mean you cannot train for as long as you
would like. If you are also trying to improve your
fitness you need to alter your training program.
You should train as normal during the warm
up and cool down phases, but towards the
end of the exercise phase you should increase
resistance making your legs work harder. You
will have to reduce your speed to keep your
heart rate in the target zone.
11
English
MAXIMUM
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75