exergear AchieveHRC, Owner'S Manual

14

exercising with your cycle

Always consult your doctor

before undertaking a new

exercise regime

If you experience nausea, dizziness or other abnormal 

symptoms during exercise, stop at once and consult

your doctor

!

Correct cycling form

•

Sit on the cycle, with your feet on the pedals and inside the pedal 
straps

•

Ensure that the seat height is adjusted correctly - you should be 
stable and balanced whilst on the saddle.  The basic rule for getting 
the seat height right is that as the pedal reaches its lowest point, the 
leg is almost straight.

•

Try to ensure that your back is straight whilst exercising, especially for 
long periods.

How long should I exercise for? 

That really depends on your current level of fitness.  If you’re just 
starting out on a new exercise program, you should start gradually 
and build up – do not try to do too much too quickly.  30 minutes,
3 times a week should be enough.  

Don’t push yourself too hard - you should never feel exhausted 
during or following exercise. 

Heart Rate Training

To get the most out of your new piece of fitness equipment and see 
the best results from your training you should exercise at the right 
level of effort, and that means listening to your heart!   Working out 
to a target heart rate means you can direct your workout to achieve 
different goals:

Good health

 - For those wishing to improve quality of life and 

general well being.  Your sessions will need to be done at an 
intensity of between 50-60% of your estimated maximum heart 
rate, should last about 30 minutes and can be done on most days 
of the week.

Weight loss

 – To see a significant reduction in body fat, your 

sessions must be a little more intense - between 60 and 70% of 
your estimated maximum heart rate.  These sessions can also be 
performed on most days of the week for up to 30 minutes.

Improving Fitness levels

 –These sessions should be performed 

at 70-80% of your estimated maximum heart rate and can also 
involve bouts of interval training that would have your heart 
rate peaking for short times near your maximum heart rate level. 
These are intense sessions and will require at least a 48 hour rest 
between sessions.

Calculating your target heart rate

First, you need to find your estimated maximum heart rate using the 
formula ‘220 minus your age in years’. So, if you are 35 years old your 
estimated maximum heart rate is:

220 – 35 = 185 beats per minute (bpm)

Next, to calculate your target heart rate, simply multiply your 
estimated maximum heart rate (185bpm) by the applicable 
percentage.  So, if your goal is better heath:

185 x 60% = 111bpm

NOTE:  The important issue to remember with all estimated 

calculations is that they are just estimates – if you don’t

feel comfortable exercising at your target then reduce it to

a level you are comfortable with.

!

Note:

 Heart rate training requires you to monitor your heart rate 

throughout the workout. For this we recommend using a chest strap 
(if your machine has a wireless receiver) or a heart rate monitor. For 
more information please visit yorkfitness.com or get in touch using 
the Contact Us details on page 5.

Starting and finishing your workout

Begin and end each workout with a Warm Up / Down session – a few minutes of stretching to help prevent strains, pulls and cramps