ISE SY-9906 Manual De Instrucciones página 15

Using your RECUMBENT BIKE provides you with several benefits, it will improve your physical fitness, tone muscle
and in conjunction with calorie controlled diet help you lose weight.
4.1 THE WARM UP PHASE:
This stage helps get the blood flowing
around the body and the muscles working
properly. It will also reduce the risk of
cramp and muscle injury. It is advisable to
do a few stretching exercises as shown
below. Each stretch should be held for
approximately 30 seconds, do not force or
jerk your muscles into a stretch - if it
hurts, STOP.
4.2 THE EXERCISE PHASE:
This is the stage where you put the effort in. After regular
use, the muscles in your legs will become Stronger. Work to
your but it is very important to maintain a steady tempo
throughout. The rate of work should be sufficient to raise your
heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though
most people start at about 15-20 minutes.
4.3 THE COOL DOWN PHASE
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise
e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated,
again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and
if possible space your workouts evenly throughout the week.
4.4 MUSCLE TONING
To tone muscle while on your Upright BIKE you will need to have the resistance set quite high. This will put more
strain on our leg muscles and may mean you cannot train for as long as you would like. If you are also trying to
improve your fitness you need to alter your training program. You should train as normal during the warm up and
cool down phases, but towards the end of the exercise phase you should increase resistance, making your legs
work harden than normal. You may have to reduce your speed to keep your heart rate in the target zone.
4.5 WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you
will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the goal.
4.6 USE
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more difficult
to pedal, a low resistance makes it easier. For the best results set the tension while the bike is in use.
ENGLISH
15.
4. EXERCISE INSTRUCTIONS
CALF/ACHILES SIDE BENDS
STRETCHES
OUTER
FORWARD
THIGH
BENDS STRETCHES
INNER
THIGH
STRETCHES