Manual RB Sports ERGOMETER CITY 200 - 35316 (page 32 of 40) (English, German)

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32 ERGOMETER CITY 200

TRAINING NOTES

7. Stretch the inner thigh:

While standing shift the body weight one side of a leg,

legs are wide apart. The standing leg is bent, the other

leg is stretched out and the toe remains placed on the

ﬂoor. The stretch can be felt in the area of the inner part

of the thigh of the stretched out leg. Stressed muscles:

Abductor muscle.

8. Stretch the forward thigh muscle while standing

with the hand grasping a leg on the ankle and pulling

toward the buttocks. The knee remains at one height,

the bottom and the belly are ﬁrmly stretched. The

stretch can be felt in the area of the front side of the

thigh of the bent leg. Stressed muscles: Front thigh.

Exercise:

Follow the recommendations for the special exercise machine. The

intensity can be controlled by the heart frequency. Talk to your doctor.

Nearly all muscles can be strengthened through correct exercise.

Cool Down:

The organism needs time during and after exercise to recover. These

recovery times should last longer for a beginner than a practiced

athlete.

INCORRECT OR EXCESSIVE EXERCISE CAN LEAD TO HEALTH

DANGERS!!!!

One method to decide the intensity of exercise is the maximum heart

frequency (MHF). You can attain a mathematical formula with the

MHF. This formula is as follows:

MHF = 220 – age

There are ﬁve exercise zones that alone or all together play a role

in exercise – each according to you personal goal. The values are in

percentages:

Health zone = 50–60 % of MHF

Fat burning = 60–70 % of MHF

Aerobic zone = 70–80 % of MHF

Anaerobic zone = 80–90 % of MHF

Warning zone = 90–100 % of MHF

Health zone:

The regeneration zone stands for slow, long-lasting burden. The

burden should be light and relaxed. This zone forms the basis for the

increase of your performance capacity and should be used by begin-

ners or conditionally weak people.

Aerobic Zone:

Carbohydrate burning:

A person burns more carbohydrates than fat in the aerobic zone. The

higher burden strengthens the heart and lungs. If you would like to

become quicker, stronger, and more long lasting, you must train in

the aerobic zone. The eﬃciency of this exercise works enormously on

your heart and respiratory system.

Fat burning:

In this zone both your heart is strengthened, as well as the fat burning

optimally formed, that the consumed kilos mainly come from body fat

and less from carbohydrates. First the body must get used to exercise

– give yourself some time. After that: the longer you endure this

training, the more eﬀective it is.

Anaerobic Zone:

Exercise in this zone brings an increase in capability to metabolize

lactate. You can reach through it higher lactate value and with it to

tolerate greater burdens. It is a hard exercise, with which you feel

the typical pain of a hard exercise, such as exhaustion, heavy brea-

thing, and weariness. The practical eﬀect concerns all of the personal

regions, in which a performance exercise is interested. If you want a

health-oriented exercise, you do not need to exercise in this zone.

Warning Zone:

This is the zone with the highest intensity and should only be used

with caution. Exercise here only if you are extremely ﬁt and have expe-

rience and practical knowledge of extensive high burden exercise. This

area can easily lead to injuries and extreme stress. Because this is an

extremely heavy exercise, the high burden sport should be done with

reservations.

Exercise periods:

Sports medicine considers the following periods eﬀective:

Minimal health program:

2 – 3 times per week for 20-30 minutes

Optimal health program:

4 – 5 times per week for 45 – 60 minutes

35316_Ergometer City_BDA.indd 32 10.02.15 12:30

HOE EN WAAR KAN IK EEN NEDERLANDSTALIGE HANDLEIDING VINDEN VAN MIJN CITY 200 ERGOMETER ?? Submitted on 11-1-2022 at 15:50
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J'aimerais recevoir un manuel d'utilisation en français car j'ai l'appareil mais pas de mode d'emploi et j'ai besoin d'obtenir des informations sur le système de freinage automatique.
Merci bcp d'avance (voici mon adresse mail : alain.willemaerts@cfwb.be. Submitted on 18-5-2020 at 16:21
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RB Sports ERGOMETER CITY 200 - 35316 Manual

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