sportplus X-BIKE Bedienungsanleitung Seite 41

2. USE
Hold the handlebar with both hands in your desired position and stay seated on the seat
during training.
Also make sure that your feet are securely on the pedals in the pedal straps.
3. GETTING OFF
Stop training and hold on tight to the handlebar. First place one foot on the floor for secure
footing and stand up from the seat. Then put the other foot on the floor after removing it
from the pedal and get off the product to one side.
The fitness device is a stationary home fitness machine that simulates cycling. It offers
reduced risk of injury due to weather-independent training without outside influences; the
risk of overtraining or falling due to peer pressure is also reduced.
DESIGNING A TRAINING PROGRAM
In order to achieve noticeable physical and health improvements, the following factors
have to be considered before determining the necessary training effort.
1. INTENSITY
The level of physical strain during training must exceed the normal burden without
reaching a point of breathlessness or exhaustion. A suitable guideline for effective training
is your pulse.
During training, it should be at a level between 70% and 85% of your maximum pulse.
During the first week, your pulse during training should remain in the lower 70% of your
maximum pulse. Over the course of the following weeks and months, your pulse frequency
should slowly increase to the upper level of 85% of your maximum pulse. The better your
physical condition becomes, the more your training efforts should be increased. This can
be achieved by increasing the training duration and/or increasing the difficulty level. If
you would like to measure and monitor your pulse frequency manually in addition to the
measurements carried out by the training computer on the home trainer, you can use the
following methods:
a) Pulse control measurement in the usual manner (e.g. feeling your pulse on your wrist
and counting the beats within one minute).
b) Pulse control measurement using suitable and calibrated pulse measurement
devices (available in a medical supplies store).
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