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7. WORKOUT TIPS
TRAINING BASICS
All tips are intended onl as general training tips. The tips listed here have no medicinal
value and are intended solel as a source of information on various t pes of training.
For a personal detailed training program, please consult a specialist. People that have
heart problems or suffer from an condition that might be worsened b unusual or non-
individual training programs or activities, MUST consult their ph sicians before beginning
an kind of training.
When training, each individual has different goals. Some are driven b the wish to build
muscle while others wish to improve their ph sical condition and health in general.
Muscles respond to stimuli and, simpl put, the higher the stimulus the stronger the
response. In la man s terms, this means that when a muscle is required to make a great
effort, it will grow in size in order to face the same effort in the future. On the other hand,
when muscles are required to perform over longer periods, the tend to decrease in size
in order to sustain the effort for an extended time.
When training, each individual needs to set his or her own goals, and then strongl
commit to these ver goals.
Losing weight
In order to lose weight, it s necessar to burn fat. Our bod starts burning the fat that it
has stored onl when its ver last sugar reserves have been used up. A long training is
intended to first burn all the sugar in our bloodstream before burning bod fat. Pedaling
for 30 to 40 minutes (longer if the last meal before training was especiall rich) while
setting the resistance adjustment knob (46) at a ver low level (from 1 to 3) should be
enough to start this process.
Toning muscles
In order to tone muscles, y ou have to have them work hard. Set the resistance
adjustment knob (46) at a ver high level and push hard on the pedals.
An interesting variation is training in intervals. This training method alternates between
brief efforts at high intensit and sustained efforts at ver low intensit . This method
combines the benefits of the training goals Toning muscles and Losing weight .
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