Exercise Instructions - Skandika Fitness FOLDAWAY X-1000 LITE Instrucciones De Montaje

Exercise instructions

Using your foldable exercise bike will provide you with several bene ts, e.g. it will improve your phy-
sical tness, tone your muscles and - in conjunction with a calorie-controlled diet - help you to reduce
weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additi-
onally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises
as shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately.
SIDE BENDS
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg muscles becoming
more exible – however, it is important to maintain a steady workout speed throughout the complete
workout session. As a guideline you can check your heart rate – it should be in the target heart rate
zone as shown in the illustration below.
Heart rate
NOTE: The exercise phase should last at least 12 minutes.
Most people exercise for about 15 to 20 minutes per session.
24
FORWARD
BENDS
OUTER
THIGHS
Target zone
INNER
THIGHS
CALF / ACHILLES
Maximum
85 %
70 %
Cool down
Age