Costway SP37674 Manual Del Usuario página 6

Fourth: the correct riding speed
Frequency and intensity are the basic principles of exercise. At the beginning, it is
suggested to find the right frequency, and then increase the amount of exercise. The
common person pedals and rotates 60 to 80 times per minute. Warm up at low speed for
each ride, and then ride for more than 20 minutes at medium and high frequencies, and
your body may sweat slightly.
Fifth: The purpose of different riding methods is different, so you should
do according to your ability. If you feel unwell, please stop training
1. To lose weight
For those who want to lose weight by riding a bicycle, you can use aerobic exercise
riding method, that is, adjust the feeling of resisting the body load without exerting
force. The intensity of this exercise should be moderate, generally more than 30
minutes, to burn calories. Therefore, the most suitable riding time is 30 to 40 minutes,
and the heart rate is 100-110 beats/min.
2. To train muscles
Riding an exercise bike to exercise muscles. Choose easy resistance, warm up at a slow
speed for 5 minutes, and then riding at a high-speed for about 5 minutes, with a heart
rate of 170-180 beats/minute, and then gradually slow down the riding speed for 5-10
minutes so that the heart rate returns to 100 beats/minute or lower. Doing so as a group,
you can even do a few groups and take a 3-5 minute break between groups.
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