Exercise Level; Important; Heart.rate - Batavus CR5 Manual Del Usuario

EXERCISE LEVEL

Working out using your fitness equipment is
excellent aerobic exercise, the principle being that
the exercise should be suitably light, but of long
duration. Aerobic exercise is based on improving
the body's maximum oxygen uptake, which in turn
improves endurance and vness. The ability of the
body to burn fat as a fuel is directly dependent on
its oxygen uptake capacity. Aerobic exercise should
above all be pleasant. You should perspire, but you
should not get out of breath during the workout.
You must, for example, be able to speak and not
just pant while pedaling. You should exercise at
least three times a week, 30 minutes at a time, to
reach a basic fitness level. Maintaining this level
requires a few exercise sessions each week. Once
the basic condition has been reached, it is easily
improved, simply by increasing the number of
exercise sessions.
Exercise is always rewarding for weight loss,
because it is the only way of increasing the
energy spent by the body. This is why it is always
worthwhile to combine regular exercise with a
healthy diet. A dieter should exercise daily - at first
30 minutes or less at a time, gradually increasing
the daily workout time to one hour. You should
start slowly at a low pedaling speed and low
resistance, because strenuous exercise may subject
the heart and circulatory system to excessive strain.
As fitness improves, resistance and pedaling speed
can be increased gradually. Exercise efficiency can
be measured by monitoring the pulse. The pulse
meter helps you monitor your pulse easily during
exercise, and thus to ensure that the exercise is
sufficiently effective but not overstrenuous.
CORRECt EXERCISE POSItION
In order to find a suitable exercise position, you
can adjust the distance of the seat from the pedals.
Always make sure before beginning exercising that
your exercise position is correct.
1. Place your feet on the pedals.
2. Turn the seat adjustment knob anti-clockwise
and pull the knob outwards so that the seat can
be moved freely.
3. Push the seat to a suitable distance; the ball of
your foot should reach the pedal when your leg
is almost fully extended and when the pedal is
at its furthermost position from the seat. Check
the suitability of the distance by pedalling anti-
clockwise.
4. Release the knob when the distance is correct;
the seat will click into position.
5. Tighten the locking knob by turning it
clockwise.
You can select the inclination of the backrest to suit
your own preferences as follows:
1. Go behind the equipment.
2. Pull the backrest inclination adjustment knob
outwards so that the backrest can be moved
freely.
3. Select the desired inclination.
4. Release the knob when the inclination is
correct; the backrest will click into position.
IMPORTANT: Always make sure before beginning
exercising that the adjustment knobs are tightened.
HEARt RAtE
No matter what your goal, you'll get the best
results by training at the right level of effort, and
the best measure is your own heart rate. First
find your maximum heart rate i.e. where the rate
doesn't increase with added effort. The meter of
your fitness equipment calculates an approximate
maximum pulse rate level using the following
formula:
220 – AGE
The maximum varies from person to person. The
maximum heart-rate diminishes on average by one
point per year. If you belong to a risk group, ask
a doctor to measure your maximum heart rate for
you. We have defined three different heart-rate
zones to help you with targeted training.
BEGINNER • 50-60 % of maximum heart-rate.
Also suitable for weight-watchers, convalescents
and those who haven't exercised for a long time.
Three sessions a week of at least a half-hour each
is recommended. Regular exercise considerably
improves beginners' respiratory and circulatory
performance and you will quickly feel your
improvement.
TRAINER • 60-70 % of maximum heart-rate.
Perfect for improving and maintaining fitness.
Even reasonable effort develops the heart and lungs
effectively, training for a minimum of 30 minutes
at least three times a week. To improve your
condition still further, increase either frequency or
effort, but not both at the same time!
ACTIVE TRAINER • 70-80 % of maximum
heartrate.
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
• The heart rate is measured in three ways:
O W N E R ' S M A N U A L
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