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Hersteller: Life Fitness Dateigröße: 383.17 kb Dateiname: 9627fe4a-d2db-4d77-bc81-7decb24dfc3a.pdf Unterrichtssprache:

This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust your pace until your heart rate is near the highest number in your training zone as you exercise. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six- second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the desired level. WORKOUT GUIDELINES Each workout should include three important parts: a warm-up, training zone exercise, and a cool-down. A Warm-up Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for strenuous exercise. 9 Training Zone Exercise After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes. A Cool-down Finish each workout with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. Exercise Frequency To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life. PART LISTNModel No. 831.288263 Key Key No. Qty. Description No. Qty. 1 1 Frame 34 4 2 15 3/16" Screw 35 2 3 4 M8 Spring Washer 36 1 4 2 M8 Washer Nut 37 1 5 4 M8 Washer 38 2 6 1 Reed Switch Clamp 39 1 7 3 Flange Bushing 40 4 8 2 M6 Adjustment Nut 41 1 9 2 M6 x 51mm Adjustment Bolt 42 1 10 2 Adjustment Bracket 43 1 11 1 Fan Axle Shaft 44 4 12 1 Fan Assembly 45 1 13 1 Pedal Spacer 46 1 14 2 Access Cover 47 2 15 1 Sprocket 48 1 16 2 Pedal Shaft 49 8 171Chain 501 181Crank 511 19 2 3/8O Push Cap 52 1 20 3 M4 x 16 Tapping Screw 53 1 21 1 Reed Switch/Sensor Wire 54 1 22 1 Short Spacer 55 2 23 2 1/2" Locknut 56 2 24 2 13mm Washer 57 4 25 2 Pedal Bushing 58 2 26 2 Link Arm 59 2 27 1 Monitor Bracket 60 3 28 1 Crank Assembly 61 1 29 2 21mm Washer 62 1 302Pedal 631 31 2 M8 Pedal Washer 64 2 32 8 M8 Locknut # 1 33 2 Pedal Cap # 1 R0800A Description Handlebar Bushing 5/8" Push Cap Right Handlebar Left Handlebar Handlebar Foam Rear Stabilizer Endcap Base Bumper Seat Post Frame Bushing Console Screw Long Spacer Electronic Monitor Link Arm Bushing Seat M6 x 16mm Screw Right Side Shield Left Side Shield Seat Knob S...

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