FITFIU FITNESS BEST-220 Betriebsanleitung Seite 44

AEROBIC TRAINING TO LOSE WEIGHT: INTENSE EFFORT BETWEEN 35 AND 60 MINUTES
This type of training allows you to burn calories efficiently. It is useless for you to push yourself above your limits; the
frequency (at least 3 times a week) and the duration of the sessions (between 35 and 60 minutes) are the factors that
will allow obtaining your best results. Workout at a medium speed (moderate effort without panting). To lose weight, in
addition to practicing regular physical activity, it is essential to follow a balanced diet.
AEROBIC RESISTANCE TRAINING: INTENSE EFFORT BETWEEN 20 AND 40 MINUTES
This type of training allows you to strengthen the heart muscle and improve your respiratory system. Exercise at least
3 times a week at a sustained rate (rapid breathing). As you train, the intense effort can be maintained more and more
time and at a better pace.
Training at a more forced rhythm (anaerobic work and work in the red zone) is reserved for athletes because it requires
adapted training.
THE COOL DOWN PHASE
Walk for a few minutes at low speed after each workout to allow your body to wind down progressively. This cool down
phase guarantees your cardiovascular and respiratory systems, blood flow and muscles to return to the normal state.
This allows eliminating the negative effects, such as lactic acids, whose accumulation is one of the main causes of
muscular pains (cramps and muscle spasms).
STRETCHING
Stretching after performing a physical activity allows you to minimize muscle stiffness by the accumulation of lactic
acids and it also stimulates blood circulation.
MAINTENANCE
The exercise bike is adjusted and lubricated at the factory. It is not recommended that users try to perform any
operation on the internal components, for this type of operations, please contact an authorised service centre.
However, from time to time the exterior surfaces may appear dirty; in order to preserve them in their original condition,
follow the cleaning instructions in this user manual.
•
Metal surfaces should be cleaned with soft cotton or a cloth with a little car wax. Do not use sprays or pumps
because they will leave traces of wax on the surface of the screen.
• From time to time, the screen surface will have finger or dust marks. The use of strong chemicals will damage
its protective layer and create static energy that will damage the components. This surface must be cleaned
with special chemical preparations that are sold in computer stores and are special for antistatic surfaces. We
recommend the use of these products.
•
Keep the bicycle, especially the console screen, away from direct sunlight to prevent damage.
• The safety of the equipment is maintained if its condition, tear and wear are regularly checked.
• The bicycle must be moved and transported with care to avoid injury.
•
The part of the brake is the one that wears out most easily. Before using the bicycle check that the brake system
works well.
• Check that the fastening elements are securely tightened.
•
Carefully inspect the parts that are most likely to wear.
• Replace defective parts immediately.
• Keep the appliance out of service until it is repaired.
• Please check that all safety labels are in good condition and can be read. If there are some missing or damaged
labels, contact your distributor to request new ones.
44