Spokey VEXOR Montageanleitung Und Bedienungsanleitung Seite 12

Initially set programs (P1-P12)
Initially set programs provide interesting and balanced training with various
difficulty level. The progress of programs (distribution of resistance levels
in time) is shown on the display during the program selection. Among the
Watt Constant Program
This program focuses on the value of energy produced during a training.
Set the goal – WATT value that you want to achieve (10-350) by turning
the UP/DOWN dial. Press the START/STOP button to start the training.
Use the Watt control mode to carry out the training in various settings.
User programs (PERSONAL U1-U4)
This mode allows the user to create four different and original user
programs. The resistance level should be set for every segment. In case of
the U1-U4 programs, the program progress will be automatically saved in
Heart rate control (HRC)
In the HRC mode are available two possibilities: autonomous selection of
target pulse value or using the initially set levels. In both cases the pulse
display will start flashing when the user achieves the established pulse
value.
Autonomous goal value selection
In this program the user determines what pulse value he/she wants to
achieve during a training. To go to this program, please go to the TAG
function in the PULSE field by turning the UP/DOWN dial. Possible
selection scope: 30-240 beats per minute.
The speed of pedalling, which is controlled by the user, also influences the
pulse value.
RANDOM PROGRAM
To diversify the training, the user can use program in which the program progress is selected at random by the system. Over one hundred different
combinations are possible in this mode.
STARTING AND ENDING TRAINING
To start the training, press the START/STOP button after choosing a
program and entering its parameters.
Your body position
Sit on the saddle, put your feet in the pedals so that they are
blocked between the pedal base and the protective belt, put
your hands on the handlebar. During exercises, keep your
back straight (see the drawing).
Exercises with the use of stationary bicycle can replace
exercises done with the use of an ordinary bicycle.
Shaping your muscles
To shape your muscles during exercises, you should increase the
resistance substantially. This will bring about the increased muscle tension
and it may mean that you will not be able to train for as long as you want.
If you would also like to exercise your fitness, you should change your
TRAINING MANUAL
Adherence to the following TRAINING CYCLE will bring many benefits to your health, such as physical fitness, muscle development and weight loss - in
conjunction with the calorie intake control.
WARM-UP STAGE
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
12 programs were prepared less burdening and interval programs, as well
as more intense programs. This allows the user to select program best
suiting his/her needs.
The results depend on, among others, the number of rounds per minute: if
the user is pedalling faster, then the resistance level should be reduced; if
the user is pedalling faster - the level should be increased. This should be
done in order to maintain a constant WATT value.
order to use it in the future. The U0 program can be set in the same way,
but it can be used only during the current training session and its data will
not be saved.
Initially set pulse levels
Depending on what goal the user wants to achieve, please maintain proper
pulse level. In this device are adopted three levels allowing to keep the
pulse on the level of 55%, 75%, and 90% of the maximal pulse value for
the user at a given age.
After selecting the pulse value, the system will show a number
corresponding the optimal user pulse value.
Please pay attention to: The 55% level corresponds to a training focused
on attaining optimal form level to support a diet, 75% is considered as an
optimal value for people leading healthy lifestyle, and 90% checks out with
an interval and effort training.
Caution! When choosing the 90% level training, please pay attention to the
signals coming from your body. It is a very intense training that, when used
to often, can lead to an injury.
To end a training session before the program ends, press the
START/STOP button
USAGE AND TRAINING
training programme. You should exercise practising the following stages:
warm-up stage, proper training stage and relaxation stage. However, at the
end of your training, you should increase the resistance, so that you can
enhance the workout of your leg muscles. You should also reduce your
speed, so that the pulse remains at the indicated level.
Weight loss
An important factor here is the effort you put into your exercises. The longer
and harder you train, the more calories you will burn. It will be a success to
obtain the same efficiency as for fitness training.
Intensive training, which helps you to lose your weight, should be carried
out more frequently, for at least approx.: 45-50 minutes
or type the address into your web browser:
11
Watch the movie:
A warm-up with Rafał Wieczorowski.
Scan the presented code
http://bit.ly/2sXUEga
www.spokey.eu