5/16/2023 0 Comments Iconsole exercise bikeAlways use proper lifting techniques and/or seek assistance if necessary. – Care must be taken when lifting or moving the device so as not to injure your back. – The device is not suitable for therapeutic use. Avoid wearing loose clothing that may get caught in the device or that may restrict or prevent movement. – Wear suitable clothing while using the device. Do not use the device until the problem has been rectified. If you find any defective components while assembling or checking the device, or if you hear any unusual noises coming from the device during use, stop immediately. – The safety of the device can only be maintained if it is regularly examined for damage and/or wear and tear. – Before using the device, check that the nuts and bolts are securely tightened. To ensure safety, the device should have at least 0.5 meters of free space all around it. – Use the device on a solid, flat-level surface with a protective cover for your floor or carpet. The device is designed for adult use only. – Keep children and pets away from the device. If you do experience any of these conditions you should consult your doctor before continuing with your exercise program. Stop exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, lightheadedness, dizziness, or feelings of nausea. Incorrect or excessive exercise can damage your health. Your doctor’s advice is essential if you are taking medication that affects your heart rate, blood pressure, or cholesterol level. – Before starting any exercise program, you should consult your doctor to determine if you have any medical or physical conditions that could put your health and safety at risk, or prevent you from using the device properly. It is your responsibility to ensure that all users of the device are informed of all warnings and precautions. Safe and effective use can only be achieved if the device is assembled, maintained, and used properly. –It is important to read this entire manual before assembling and using the device. Do not operate this device without properly fitted guards, as the moving parts can present a risk of serious injury if exposed. Read all instructions before using any fitness equipment. This is especially important for people who are over 35 years old or who have pre-existing health problems. Photo credit: Thinkstock, iStock, Jacob Ammentorp Lund.Before beginning any exercise program consult your physician. The instructor will tell you when to speed up or increase the resistance, ensuring that you get a challenging and well-rounded workout. If you want more guidance during your cycling sessions - with the added bonus of killer music and an energizing group environment - attend a class. Try alternating between 30 seconds of high resistance in the standing position and one minute of lower resistance in the seated position. Performing intervals of high- and low-exertion exercise, known as high intensity interval training (HIIT), can be an excellent training method to lose body fat and improve cardiovascular conditioning. If your feet are pedaling at more than 110 RPMs or you’re bouncing in the saddle, bump up the resistance until you’re in control of your foot strokes and feel a slight burn in your muscles.įor the best of both worlds, simulate hill climbs by increasing the resistance for a set period of time before returning to a lower-exertion level. Setting the resistance too high can put added stress on your knees, hips and back and should be avoided. If you find yourself struggling to maintain 60 RPMs, decrease the resistance. Also important to remember, always make sure your bike is properly set up at the start of your ride so you’re in an ergonomically correct position and prepped to work hard.Īim to maintain a cadence (measured on the cycle console in revolutions per minute or RPMs) of 80 to 100 RPMs on “flat ground” (low to moderate resistance) and 60 to 80 RPMs on “hills” (moderate to high resistance). On the flipside, you don’t want to set the resistance so high that you can barely move the pedals. Pedaling with very low resistance may feel like you’re working hard because you’re moving so fast, but it will do little to strengthen and tone your legs. Working against an opposing force builds muscle, so in order to increase your strength capacity, you need to add resistance. This leads to the question: when your legs are pumping and the wheel is flying, which is more important - speed or resistance?Ĭycling follows the same basic principles as all forms of exercise. With cycling, you’re in full control of both the resistance and speed, so whether or not you have a strenuous training session is in your hands. Indoor cycling is an effective, low-impact way to break a sweat, but you want to make sure you’re using this equipment to its maximum benefit.
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