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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.
IDENTIFICATION AND SOLUTION OF PROBLEMS
PROBLEMS AND SOLUTIONS
PROBLEM:
Why doesn’t the display show anything?
SOLUTION 1:
Check if the sensor cable is correctly connected to the display.
SOLUTION 2:
Replace the batteries with new ones.
PROBLEM:
Why does the display read only 0 and not other numbers during pedalling?
SOLUTION:
If your display has the hand pulse function selected, please put your hands
on the heart rate monitor for a few seconds to check if the pulse function of the display
reads your pulse, otherwise there is a problem. Please move the sensor bar next to the
plastic cover. Pedal again to check if the displey reads the pulse. If you keep reading
only 0, it means that the problem is the sensor cable, and we have to replace it with
a new one.
Summary of Contents for BESP-20
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