Tunturi Cardio Fit Sprinter bike S30 Manuel De L'utilisateur page 15

English
The rate of work should be sufficient to raise your heart beat into the target
zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start
at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind down. This
is a repeat of the warm up exercise e.g. reduce your tempo, continue for
approximately 5 minutes. The stretching exercises should now be repeated,
again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to
train at least three times a week, and if possible space your workouts evenly
throughout the week.
Muscle toning
To tone muscle while on your fitness trainer you will need to have the
resistance set quite high. This will put more strain on our leg muscles and
may mean you cannot train for as long as you would like. If you are also trying
to improve your fitness you need to alter your training program. You should
train as normal during the warm up and cool down phases, but towards the
end of the exercise phase you should increase resistance making your legs
work harder. You will have to reduce your speed to keep your heart rate in
the target zone.
Weight loss
The important factor here is the amount of effort you put in. The harder and
longer you work the more calories you will burn. Effectively this is the same
as if you were training to improve your fitness, the difference is the goal.
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