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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.
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.
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