Warm-Up And Cool Down / Exercise Instructions - Skandika Foldaway X-2000 Bedienungsanleitung

WARM UP AND COOL DOWN /
EXERCISE INSTRUCTIONS
Exercise instructions
Using your foldable exercise bike will provide you with several benefits, e.g. it will improve your physical
fitness, tone your muscles and - in conjunction with a calorie-controlled diet - help you to reduce weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additionally
helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises as shown
here below. Hold each stretching position for approximately 30 seconds. Never force or jerk yourself into a
stretching position – if you feel pain, STOP immediately.
SIDE BENDS
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg muscles becoming
more flexible – however, it is important to maintain a steady workout speed throughout the complete
workout session. As a guideline you can check your heart rate – it should be in the target heart rate zone as
shown in the illustration below.
Heart rate
NOTE: The exercise phase should last at least 12 minutes.
Most people exercise for about 15 to 20 minutes per session.
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FORWARD
BENDS
OUTER
THIGHS
Target zone
INNER
THIGHS
CALF / ACHILLES
Maximum
85 %
70 %
Cool down
Age