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----------------eXerbike Upright Cycle User Manual-----------------
----------------eXerbike Upright Cycle User Manual-----------------
Exercise Programs
Beginners
As you begin your exercise program, remember to start slowly and give
your body time to adapt. Over time your fitness level will improve
allowing you to increase your workout time and intensity.
The first goal of the Beginner Program is to improve cardiovascular
conditioning and endurance. You should strive to reach the point where
you can exercise at a steady pace for moderate amounts of time at least
three days per week.
Workout A (Average Beginner)
Begin using eXerbike Upright Cycle at a comfortable pace and a low
resistance level. Warm up then gradually attempt to reach your target
heart rate and maintain it for 15-20 minutes. (If 15 minutes is too
difficult, don’t worry. Start with less time and establish 15 minutes of
steady exercise as your goal.)
*Cool down following your workout by reducing your pace and the
resistance level.
Workout B (Unconditioned Beginner)
Begin with 15-20 seconds of easy exercise on eXerbike Upright Cycle
followed by a 40-45 second rest period. Continue alternating between
exercise and rest for 15 minutes. Each week gradually increase your
exercise time and decrease your rest time by equal amounts. Your goal
is to eliminate the rest periods so you will be able to use eXerbike
Upright Cycle for 15 full minutes.
*Cool down following your workout by reducing your pace and the
resistance level.
Steady State
Steady, even exercise is one of the best ways to build cardiovascular
conditioning and to burn calories. Begin with a five-minute warm-up:
Start working out at a moderate pace and a low resistance level. Gradu-
ally increase your pace, the resistance level or both until you reach your
THR. Maintain a steady pace and keep within your THR for 20-30
minutes. Cool down for five minutes by gradually decreasing resistance
and pace.
Interval Training
Interval training has been shown to be an effective method for building-
strength, endurance and cardiovascular conditioning. In addition, inter-
val training maintains interest by adding variety to workouts. Interval
training with HOGGAN Sprint Cardio machines can be done in a
number of ways. The following are offered as examples to help you
develop your own personal interval-training program.
Basics
Interval basics include a five-minute warm-up and a cool-down. The
interval workout portion should last for 10 minutes or more, depending
on your fitness level and goals.
Speed Intervals
After warming up, exercise for several minutes at a normal pace (be sure
to lock in your target heart rate). During intervals, increase your pace
for 30 seconds, and then return to your target heart rate You can add any
number of intervals to your workout, but remember not to push your-
heart rate above the target area.
Summary of Contents for eXerbike
Page 1: ...User Manual...
