Zipro Force Gold Manual De Uso página 20

RECOVERY
• Press the RECOVERY button and place your hands on the pulse
sensors.
• NOTE: The function will only work if the computer detects a pulse.
• The computer will display a time (TIME) of 1:00 (1 min) on the screen
and start counting down.
• Do not take your hands off the pulse sensors during the countdown.
• When the countdown is complete, the computer will display your
score in the range F1-F6. Use the table below to read off your score.
• Press the RECOVERY button again to return to the start.
F1 Outstanding
F2 Very good
F3 Good
F4 Fair
F5 Below average
F6 Insufficient
PULSE RATE
ATTENTION! The heart rate is measured for sports purposes only (not for medical use).
• Put both your hands on the heart rate sensors on the handlebar. During the measurement, the computer displays a heart icon.
• The computer displays the current heart rate after three to four seconds.
SETTING COUNTDOWN VALUES
• In the manual mode, select the parameter you want to base your training on: time, distance, calories.
• The countdown values are set with the UP and DOWN buttons.
• The countdown starts when you press the START button.
COUNTDOWN PARAMETERS
• TIME: The time can be set from 5-99 minutes (one-minute steps).
• CALORIES: The calories value can be set from 20-990 kcal (ten-kcal steps).
• DISTANCE: The distance value can be set from 1,0- 99,9 km (0,1 km steps).
TRAINING AND PHASES
The use of the device is very beneficial. It will improve your physical
condition, strengthen your muscles, and when combined with the right
diet, it will help burn excess fat tissue.
1. WARM-UP
This phase improves blood circulation in the whole body and prepares
the muscles for intensive work. It reduces the risk of cramps and
injuries. It is advisable to do some stretching exercises as shown below.
If you feel pain, stop exercising or reduce the extent of the move.
STRETCHING INNER THIGH MUSCLES
Sit on a flat surface with your legs bent and knees pointing outwards.
Put feet soles together and get them as close to you as possible.
Slightly push the knees downwards and hold for 15 seconds.
THIGH STRETCHING
Sit on a flat surface. Straighten the right leg and press the sole of the
left foot against the tight. Stretch your right arm towards the toes of the
right leg as far as possible. Hold for 15 seconds. Repeat for the left leg.
HEAD SIDE-TO-SIDE
Keep your head straight looking forwards. Keep your shoulders still,
and rotate the head right. Return your head so that you are looking
straight. Next, rotate it left and back to the starting point.
SHOULDERS UP-AND-DOWN
Lift the left hand as high as possible and hold for a few seconds. Repeat
for the right hand.
ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a
little. Keep your right leg straight and back, with the heel on the
ground. Keep both heels flat on the ground and push your hips towards
the wall. Hold for 30 seconds. Repeat with the right leg extended.
Remember not to arch your back during the exercise.
BENDS
Stand up with your legs together. Bend forwards trying to get your
chest as close to the knees as possible. Hold for 15 seconds. Remember
not to bend the knees.
2. EXERCISE PHASE
This is the exercise proper. Maintain your own pace to reach the heart
rate appropriate for your age as shown in the chart below.
3. RELAXATION PHASE
This phase helps steady the circulation and relax the muscles. It is
identical to the warm-up phase. Remember not to strain your muscles.
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