FITFIU BEST-320 Manuel D'instructions page 51

BEST-320
TENSION ADJUSTMENT
The exercise bike allows you to adjust the effort required to turn the wheel by "braking" it. The more effort you make,
the more energy (calories) you will need. To adjust the resistance, turn the roulette on the main tube to increase (turn
to the right) or decrease (turn to the left) the resistance.
WORKOUT
Users with lack of practice should start workout at low resistance, without forcing their bodies and taking breaks as
needed. Gradually increase the frequency and duration of sessions. Ventilate well the room where you are doing your
workout.
MAINTENANCE AND WARM UP: LITTLE EFFORT FOR AT LEAST 10 MINUTES
To perform maintenance or re-education workout, train for at least 10 minutes every day. This type of exercise allows
the muscles and joints to work smoothly and can be used as a warm-up before performing more intense physical
activity. To increase the toning of your legs, choose a greater slope and increase the exercise time.
AEROBIC TRAINING TO LOSE WEIGHT: INTENSE EFFORT BETWEEN 35 AND 60 MINUTES
This type of training allows you to burn calories efficiently. It is useless for you to push yourself above your limits; the
frequency (at least 3 times a week) and the duration of the sessions (between 35 and 60 minutes) are the factors that
will allow obtaining your best results. Workout at a medium speed (moderate effort without panting). To lose weight, in
addition to practicing regular physical activity, it is essential to follow a balanced diet.
AEROBIC RESISTANCE TRAINING: INTENSE EFFORT BETWEEN 20 AND 40 MINUTES
This type of training allows you to strengthen the heart muscle and improve your respiratory system. Exercise at least
3 times a week at a sustained rate (rapid breathing). As you train, the intense effort can be maintained more and more
time and at a better pace.
Training at a more forced rhythm (anaerobic work and work in the red zone) is reserved for athletes because it requires
adapted training.
THE COOL DOWN PHASE
Walk for a few minutes at low speed after each workout to allow your body to wind down progressively. This cool down
phase guarantees your cardiovascular and respiratory systems, blood flow and muscles to return to the normal state.
This allows eliminating the negative effects, such as lactic acids, whose accumulation is one of the main causes of
muscular pains (cramps and muscle spasms).
STRETCHING
Stretching after performing a physical activity allows you to minimize muscle stiffness by the accumulation of lactic
acids and it also stimulates blood circulation.
MAINTENANCE
The exercise bike is adjusted and lubricated at the factory. It is not recommended that users try to perform any
operation on the internal components, for this type of operations, please contact an authorised service centre.
However, from time to time the exterior surfaces may appear dirty; in order to preserve them in their original condition,
follow the cleaning instructions in this user manual.
EN
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