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Фрагмент инструкции
Next, find the three numbers above your age. The three numbers are your “training zone.” The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise. Burning Fat To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydratecalories for energy. Only after the first few minutes of exercise does your body begin to use stored fatcalories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the smallest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number. A warm-up, consisting of 5 to 10 minutes of stretching and light exercise (see page 13). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may plan up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. 12 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 3 4 5 13 PART LIST—Model No. 831.285960 R0501A Key Key No. Qty. Description No. Qty. Description 1 1 Frame 37 2 Pedal Disk 2 2 T-Handle Endcap 38 17 M4 x 16mm Round Head Screw 3 1 Upright 39 2 Handlebar Spacer 4 1 Right Side Shield 40 1 Side Shield Bracket 1 Left Side Shield 41 2* Pedal Arm Spacer 6 1 Console 42 4 Pedal Arm Bushing 7 2 Foam Handlebar Grip 43 4* 3/4” Axle Cap 8 1 Left Handlebar 44 1 M4 x 16mm Flat Head Screw 9 2 M8 Lock Washer 45 1 Right Pedal 1 T-Handle 46 4 #8 Flat Washer 11 4 Rear Pedal Arm Bushing 47 1 Clamp Nut 12 2 Pedal Arm 48 1 Clamp Bolt 13 15 M5 x 16mm Screw 49 2 Weld Spacer 14 1 Resistance Strap 50 1 Resistance Knob 1 Strap Buckle 51 4 M4 x 25mm Screw 16 6 M4 x 19mm Round Head Screw 52 1 Return Spring 17 2 1/4” Nylon Locknut 53 2 M10 Washer 18 2 Adjustment Bracket 54 2 M6 x 16mm Screw 19 2 M6 Eyebolt 55 2 M6 Black Nylon Locknut 2 M10 Nylon Jam Nut 56 4* Pivot Bushing 21 1 Flywheel Axle 57 2* 5/8” Axle Cap 22 2 Flywheel Bearing 58 1 M4 x 64mm Screw 23 1 Flywheel 59 2 Crank Arm 24 1 Magnet 60 1 3/4” Plastic Spacer 1 Sensor Wire/Reed Switch 61 2 5/16” Zinc Washer 26 1 Resistance Control/Cable 62 1 Right Handlebar 27 4 Stabilizer Endcap 63 1 Extension Wire 28 1 Tension Spring 64 1 Lower Cable 29 4 M10 Nylon Locknut 65 1 Console Back 1 Belt 66 2 Battery Cover 31 1 Left Pedal # 1 User’s Manual 32 1 Pulley w/Shaft # 2 Side Shield Decal 33 2 Crank Arm Extension # 1 Warning Decal 34 1 M4 x 16mm Screw # 1 Hardware Kit 2 5/16” Zinc Bolt # 1 Grease Packet 36 2 Pulley Bearing Note: “#” indicates a non-ill...