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Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydratecalories for energy. Only after the first few minutes of exercise does your body begin to use stored fatcalories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near one of the lower two numbers in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. 9 PART LIST—Model No. 831.288720 R1101A Key No. Qty. Description Key No. Qty. Description 1 1 Frame 35 1 Backrest Frame Endcap 2 1 Front Stabilizer 36 2 Seat Frame Endcap 3 1 Seat Frame 37 1 Flywheel 4 1 Seat Carriage 38 1 Magnet 1 Backrest Frame 39 1 Flywheel Axle 6 1 Crank Pin 40 2 Flywheel Bearing 7 2 Handlebar 41 1 Cable Clamp 8 2 Flywheel Spacer 42 2 M6 Eyebolt 9 1 Rear Stabilizer 43 1 Reed Switch/Wire 1 Backrest 44 2 Adjustment Bracket 11 2 Foam Handgrip 45 2 M10 Black Split Washer 12 1 Seat 46 2 M6 Nut 13 1 Resistance Control/Cable 47 2 M8 Nylon Locknut 14 1 Resistance Knob 48 2 M10 x 85mm Carriage B...
Este manual também é adequado para os modelos :Formadores - 831.288720 (846.38 kb)
Formadores - 831.288720 (846.38 kb)
Formadores - 831.288720 (846.38 kb)
Formadores - 831.288720 (846.38 kb)