sportplus S-BIKE Bedienungsanleitung Seite 19

2. FREQUENCY
Most experts recommend a combination of health-conscious nutrition, which must be
adapted according to the training goal, and physical exercise three to five times per week.
A normal adult should train twice per week to retain his/her current level of fitness. In order
to improve his/her condition and to change body weight, a person requires minimum 3
training sessions per week.
3. TRAINING PHASES
Each training should comprise the following three parts:
• "Warm-up phase"
• "Training phase"
• "Cool-down phase"
In the "warm-up phase", your body temperature and oxygen intake should slowly increase.
This can be achieved with gymnastic exercise or stretches lasting from 5 to 10 minutes.
After the warm-up, the real training should begin ("training phase"). Training intensity
should be low for the first few minutes and should then increase to the appropriate training
intensity for a period of 15 to 30 minutes. To ease circulation after the training phase
and to prevent muscle cramps or pulled muscles, a "cool-down phase" should follow the
"training phase". During this phase, which should be approx. 5 to 10 minutes long, carry
out stretching exercises and/or light gymnastic exercises lasting 30 seconds each.
4. MOTIVATION
The key to a successful training program is regularity. You should set a firm time and
place for each training day and also prepare yourself mentally for your training session.
Only exercise when you are in a good mood and always focus on your goal. With regular
training, you will notice daily improvements and can see yourself nearing your personal
training goals.
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TRAINING BASICS
All tips are intended only as general training tips. The tips listed here have no
medicinal value and are intended solely as a source of information on various
types of training. For a personal detailed training program, please consult a
specialist. People that have heart problems or suffer from any condition that might
be worsened by unusual or non-individual training programs or activities, MUST
consult their physicians before beginning any kind of training.
When training, each individual has different goals. Some can be pushed by the desire to
tone their muscles, whereas some seek a way to improve their body shape and general
health. Muscles respond to stimuli and, simply put, the higher the stimulus the stronger
the response. In layman's terms, this means that when a muscle is required to make a
great effort, it will grow in size in order to face the same effort in the future. On the other
hand, when muscles are required to perform over longer periods, they tend to decrease
in size in order to sustain the effort for an extended time.
When training, each individual needs to set his or her own goals, and then strongly
commit to these very goals.
Losing weight
In order to lose weight, it's necessary to burn fat. Our body starts burning the fat that it
has stored only when its very last sugar reserves have been used up. A long training is
intended to first burn all the sugar in your bloodstream before burning body fat. Pedaling
for 30 to 40 minutes (longer if the last meal before training was especially rich) while
setting the resistance adjustment knob (16) at a very low level (from 1 to 3) should be
enough to start this process.
Toning muscles
In order to tone muscles, you have to have them work hard. Set the resistance
adjustment knob (16) at a very high level and push hard on the pedals.
An interesting variation is training in intervals. This training method alternates between
brief efforts at high intensity and sustained efforts at very low intensity. This method
combines the benefits of the training goals "Toning muscles" and "Losing weight".
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