Stimmen - 3, Durchschnittliche Bewertung: 3.7 ( )

Hersteller: Gold's Gym Dateigröße: 324.03 kb Dateiname: 16ea0dab-aa5d-495c-b752-3cc4504ab842.pdf Unterrichtssprache:

To adjust the resistance strap, first turn the resistance knob to the lowest setting. Next, locate the slotted tab on the front of the exercise cycle. Grip the main part the resistance strap underneath the slotted tab and pull it towards the slot. When a little slack is created, pull the end of the resistance strap tight and then let go of the strap. Turn the crank for a moment to make sure that there is not too much resistance. Slotted Tab Resistance Strap HOW TO ADJUST THE CHAIN The exercise cycle features a chain that must be kept properly adjusted. If the chain causes excessive noise or slips as you pedal, the chain should be adjusted. To tighten the chain, loosen, but do not remove, the axle nuts on both sides of the flywheel. Pull the flywheel slightly forwards. Make sure that the flywheel is straight and tighten the axle nuts. Axle Nut 8 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise. To find the proper heart rate for you, first find your age on the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your Otraining zone.O The lowest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the highest number is the heart rate for aerobic exercise. Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Oaerobic.O Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. 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 t...

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