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1.
The warm-up
It is advisable to do a few stretching exercises as shown below. Each stretch should be held for
about 30 seconds, do not force or jerk into the stretch - if it is painful, STOP.
2.
The exercise phase
In this phase, you need to work hard because with regular exercise, the muscles in your legs will
become more flexible. Work at your own pace, but it is very important that you maintain a steady
pace.
This phase should last at least 12 minutes, but most people begin with 15-20 minutes.
The Y-axis (PULSE RATE) shows pulse values; the X-axis (AGE) tells you your age. If you are
exercising properly, your pulse rate should be in the "TARGET ZONE" marked in gray, depending
on your age. The "COOL-DOWN" marker shows how your heart rate should decrease when you
rest and breathe for a few minutes after the work-out before stretching again.
3.
The cool down phase
This phase is for your cardiovascular system and muscles to recover. This is a repetition of the
warm-up exercise, meaning reduce your pace and continue for about 5 minutes. The stretching
exercises should now be repeated, being careful not to force or jerk your muscles into stretching.
As you get fitter, you may need to exercise longer and harder. It is advisable to exercise at least
three times a week and to spread the workouts as evenly as possible throughout the week.
Muscle building
To build muscle on your fitness bike, you need to set the resistance fairly high. This will put more
strain on your leg muscles and you may not be able to work out as long as you would like. Also,
if you're trying to improve your fitness, you'll need to modify your workout routine. During the
warm-up and cool-down periods, you should exercise as usual, but towards the end of the
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