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HEART RATE
200
180
160
140
TARGET ZONE
120
100
80
20
25
30
35
40
45
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.
Weight loss
The important factor here is the amount of effort
you put in. The harder and longer you work the
more calories you will burn. Effectively this is
the same as if you were training to improve your
fitness, the difference is the goal.
Heart rate
Pulse rate measurement
(hand pulse sensors)
The pulse rate is measured by sensors in the
handlebars when the user is touching both sensors
at the same time. Accurate pulse measurement
requires that the skin is slightly moist and
constantly touching the hand pulse sensors. If
the skin is too dry or too moist, the pulse rate
measurement will become less accurate.
MAXIMUM
85 %
70 %
COOL DOWN
AGE
50
55
60
65
70
75
‼ NOTE
•
Do not use the hand pulse sensors in
combination with a heart rate chest belt.
•
If you set a heart rate limit for your workout,
an alarm will sound when it is exceeded.
Heart rate measurement
(heart rate chest belt)
‼ NOTE
•
A chest strap does not come standard with
this trainer. When you like to use a wireless
chest strap you need to purchase this as an
accessory.
The most accurate heart rate measurement is
achieved with a heart rate chest belt. The heart rate
is measured by a heart rate receiver in combination
with a heart rate transmitter belt. Accurate heart
measurement requires that the electrodes on the
transmitter belt are slight moist and constantly
touching the skin. If the electrodes are too dry or
too moist, the heart rate measurement will become
less accurate.
⚠ WARNING
•
If you have a pacemaker, consult a physician
before using a heartrate chest belt.
⚠ CAUTION
•
If there are several heart rate measurement
devices next to each other, make sure that
the distance between them is at least 1.5
metres.
•
If there is only one heart rate receiver and
several heart rate transmitters, make sure
that only one person with a transmitter is
within transmission range.
‼ NOTE
•
Do not use a heart rate chest belt in
combination with the handpulse sensors.
•
Always wear the heart rate chest belt under
your clothes directly in contact with your
skin. Do not wear the heart rate chest belt
above your clothes. If you wear the heart rate
chest belt above your clothes, there will be
no signal.
•
If you set a heart rate limit for your workout,
an alarm will sound when it is exceeded.
•
The transmitter transmits the heart rate to
the console up to a distance of 1 metre. If
the electrodes are not moist, the heart rate
will not appear on the display.
•
Some fibers in clothes (e.g. polyester,
polyamide) create static electricity which can
prevent accurate heart rate measurement.
•
Mobile phones, televisions and
other electrical appliances create an
electromagnetic field which can prevent
accurate heart rate measurement.
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