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Фрагмент инструкции
NOTE: Because you did not go through setup mode, the computer will use default values to calculate your feedback information. MANUAL is a workout in which the resistance level does not change unless you change it. INTERVAL is an efficient workout that strengthens your cardiovascular system by alternating work intervals with recovery intervals. Be sure to challenge yourself with intense work intervals. 21 R2150 E3100 E3100 R2150 R2150 WEIGHT LOSS is a program intended to target your stored body fat. This program is generally used at a slightly lower intensity, but runs for longer durations than other programs (30 to 60 minutes is recommended). MOUNTAIN features gradual increases in resistance to simulate riding through a mountain range. This is a great program for building strength and endurance. CONSTANT WATTS is a program that lets the user exercise at a set work level. As you increase your pedal rate (RPM), your resistance will decrease; if you decrease your pedal rate (RPM), your resistance will increase. SPRINT 8™ is an anaerobically-based interval program. It is effective in recruiting fast twitch muscle fibers and improving athletic performance. 22 USING THE SPRINT 8 PROGRAM The Sprint 8 program is an anaerobic interval program designed to build muscle, improve speed, and naturally increase the release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil Campbell, author of Ready, Set, Go! Synergy Fitness. Please go to Mr. Campbell’s website for more details about this radical new approach to fitness. The SPRINT 8 program features intense sprint intervals followed by recovery intervals. The program includes the following phases: 1. WARM-UP should gradually increase your heart rate and increase respiration and blood flow to working muscles. The warm-up is controlled by the user to meet your specific needs. 2. INTERVAL TRAINING starts immediately after the warm-up with a 30-second sprint interval. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The message display will prompt you to increase your pedal rate during the sprint interval and decrease pedal rate during the recovery interval. A difference of 30 to 50 RPM between sprint interval and recovery interval is recommended. 3. COOL-DOWN helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery if an appropriate cool-down is used following the exercise. Due to the fact that this is a specialized training program, total workout time is not displayed during the program. The interval time is displayed in the time window instead. It takes only 20 minutes to complete the SPRINT 8 workout. 23 R2150 E3100 E3100 R2150 R2150 USING THE R2150/E3100 PROGRAMS CHOOSING EASY START Easy Start is the fastest way to begin exercising, as it allows you to bypass the setup steps required for the preset programs. Simply press START and you will begin a constant resistance level workout. The resistance levels will not change automatically, but you can adjust the resistance by using the arrow buttons. CHOOSING A PROGRAM Press the UP ^ or DOWN Ў buttons to scroll through the program selections (Interval, Weight Loss, Mountain, Constant Watts or Manual). When you arrive at your chosen workout, press the ENTER button. CHOOSING DURATION The LCD message board will scroll instructions for setting TIME. The default time will be flashing in the TIME window. Set the TIME using the UP ^ and DOWN Ў buttons. When you arrive at your chosen workout duration, press the ENTER 24 button. CAUTION!CAUTION! IF YOU EXPERIENCE CHEST PAINS, DIZZINESS, OR SHORTNESS OF BREATH, STOP EXERCISING IMMEDIATELY AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING. 1. Choose PROGRAM using arrows, press ENTER 2. Choose TIME using arrows, press ENTER 3. Choose WEIGHT using arrows, press ENTER 4. Choose LEVEL using arrows, press ENTER 5. Press START to begin Press START at any time for EASY START INSTRUCTIONS PAUSE • HOLD TO RESET START ENTER RESISTANCE CAUTION!CAUTION! IF YOU EXPERIENCE CHEST PAINS, DIZZINESS, OR SHORTNESS OF BREATH, STOP EXERCISING IMMEDIATELY AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING. RESISTANCE MANUAL IF YOU EXPERIENCE SHORTNESS OF BREATH, STO AND CONSULT YOUR PHY OGRAM using arrows, press ENTER E using arrows, press ENTER ws, press ENTER EL using arrows, press ENTER T any time for EASY START I RESISTANCE 25:00 0.0 SET T CHOOSING WEIGHT Your current body weight is required to give more accurate calorie feedback as you exercise. The LCD message board will scroll instructions for setting WEIGHT. The default weight will be flashing in the calories window. Set WEIGHT using the UP ^ and DOWN Ў buttons. When you arrive at your current body weight, press the ENTER button. CHOOSING RESISTANCE LEVEL The LCD message board will scroll instruct...