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INDOOR BIKE BESP-100
EN
OPERATION PROCEDURES:
Auto ON/OFF
To conserve power, t he monitor will automatically shut off if there is no speed signal sensed or no key pressed in 4
minutes. The monitor will be auto-powered when the exercise begins or at any key press.
BATTERY:
If there is an improper display on the monitor, Please replace the batteries or change new batteries. This monitor uses
two “AA” batteries. Always replace both batteries at the same time.
USE
The seat height can be adjusted by removing the adjustment knob and raising or lowering the seat. There are holes
in the seat post allowing for a range of heights. Once the correct height has been chosen, refit the adjustment knob
and tighten. The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more
difficult to pedal, a low resistance makes it easier. For the best results set the tension while the bike is in use.
TRAINING
If you are a beginner, start by training for several days at a gentle pace; don’t push yourself and rest if necessary.
Gradually increase the frequency and duration of sessions. Ensure the room in which you are exercising is well ventilated.
STRETCHING/WARMING UP: GENTLE E ORT FOR A MINIMUM OF 10 MINUTES
To maintain tness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good,
gentle work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise.
To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.
AEROBIC EXERCISE FOR WEIGHT LOSS: MODERATE E ORT FOR 35 TO 60 MINUTES
This type of training is an e ective way of burning calories. There is no point in pushing yourself unduly; for the best
results the most important thing is frequency of exercise (at least 3 times a week) and the duration of the session (35
to 60 minutes). Exercise at average intensity (moderate e ort so you are not out of breath).
In order to lose weight, as well as taking regular physical exercise, it’s essential to follow a balanced diet.
AEROBIC TRAINING FOR ENDURANCE: SUSTAINED E ORT FOR 20 TO 40 MINUTES
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3 times
a week at a steady pace (rapid breathing). As your training progresses, you will be able to maintain this e ort for longer,
and at an improved pace.
Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and requires special preparation.
COOL DOWN
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase
helps your cardiovascular and respiratory systems, blood circulation and muscles return to normal. It also helps to
eliminate side e ects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps
and sti ness).
STRETCHING
Stretching after exercise reduces muscle sti ness caused by lactic acid accumulation and stimulates blood circulation.
