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2. Exercise phase
This phase requires the greatest
physical
exertion.
exercise the leg muscles will become
more flexible. It is important to keep
the rhythm constant.
This phase should last at least 12
minutes, although it is advisable for
most people to start off with sessions
of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e.
reducing
the
continuing
for
minutes.
Repeat
exercises
but
remember
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least
three
days
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg muscles, so it may be wise to
reduce exercise times. If you also wish
to improve your overall fitness then
you should change your training
program.
Do
the
warm-up
exercises as normal but when you are
reaching the end of the exercise
phase, increase the exertion level in
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After
regular
rhythm
and
approximately
5
the
stretching
not
to
per
week,
on
and
cooldown
order to make your legs work harder.
You should reduce speed in order to
keep your heart rate within the target
area.
Weight loss
In this case the important factor is the
effort made. The more intense and the
longer the session, the greater the
number of calories burned. Even
though you are doing the same work
as you do to improve fitness, the
objective has changed.
1. ASSEMBLY INSTRUCTIONS.-
Take the unit out of its box and make
sure that all of the pieces are there,
Fig.1:
(8) Main body; (2) Handlebar; (18)
Saddle
post;
adjustment knob; (12) Front stabiliser
bar; (14) Rear stabiliser bar; (1)
Saddle; (22) Backrest support; (26)
Backrest;
(23)
Pedals (9) Right and (16) Left; (3) Flat
washer M-6; (6) Spring washer M-6;
(13) Screws M-8x50; (10) Screws M-
8x45; (7) Curved washer M-8; (12)
Cap nut M-8; (19) Nut M-8; (5) Allen
screws M-8x35; (4) Screws M-6x12;
Pedal assembly keys; Allen key 5mm.
2.-
Take the main body (8) and
remove the safety pin (15). Pull down
the main body (8) following the arrow
as shows Fig.2 and tighten the front
knob.
3. FITTING THE BAR STABILISERS.-
Take the front stabiliser bar (12) and
place it at the front of your unit, as
shown in Fig.3, insert the M-8x50
screws (13), fit the washers (7) and the
nuts (11).
11
(17)
Saddle
height
Saddle
handgrip;
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