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2. Exercise phase
This phase requires the greatest
physical
exertion.
exercise the leg muscles will become
more flexible. It is important to keep
the rhythm constant.
This phase should last at least 12
minutes, although it is advisable for
most people to start off with sessions
of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e.
reducing
continuing
for
minutes.
Repeat
exercises
but
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least
three
days
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg muscles, so it may be wise to
reduce exercise times. If you also wish
to improve your overall fi tness then
you should change your training
program.
Do
cooldown exercises as normal but
After
regular
the
rhythm
approximately
the
stretching
remember
not
per
week,
the
warm-up
when you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within
the target area.
Weight loss
In this case the important factor is the
effort made. The more intense and the
longer the session, the greater the
number of calories burned. Even
though you are dong the same work
as you do to improve fitness, the
objective has changed.
1. ASSEMBLY INSTRUCTIONS.-
Take the unit out of its box and make
sure that all of the pieces are there,
Fig.1:
(8) Main body; (2) Handlebar; (18)
Saddle
adjustment knob; (12) Front stabiliser
bar; (14) Rear stabiliser bar;
Saddle; Pedals (9) Right and (16) Left;
and
(3) Flat washer M-6; (6) Spring washer
5
M-6; (13) Screws M-8x50; (10) Screws
M-8x45; (7) Curved washer M-8; (12)
to
Cap nut M-8; (19) Nut M-8; (5) Allen
screws M-8x35; (4) Screws M-6x12;
Pedal assembly keys; Allen key 5mm.
2.-
Take the main body (8) and
on
remove the safety pin (15). Pull down
the main body (8) following the arrow
as shows Fig.2 and tighten the front
knob.
3. FITTING THE BAR
STABILISERS.-
Take the front stabiliser bar (12) and
place it at the front of your unit, as
shown in Fig.3, insert the M-8x50
screws (13), fit the washers (7) and the
and
nuts (11).
Then take the rear stabiliser bar (14)
11
post;
(17)
Saddle
height
(21)
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