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Energetics CT 320P Exercise Instructions
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Energetics CT 320P Exercise Instructions

Energetics CT 320P Exercise Instructions

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Personal Training
FITNESS BIKE
www.energetics.eu
Exercise Instructions / EN

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Summary of Contents for Energetics CT 320P

  • Page 1 Personal Training FITNESS BIKE www.energetics.eu Exercise Instructions / EN...

  • Page 2: Table Of Contents

    Personal Training Dear Customer, Content Congratulations on your new ENERGETICS fitness Introduction P. 03 equipment. We hope you will have lots of fun and Work-out parameter P. 04 success in exercising. Before getting started with Equipment adjustments P. 09 your work-out we would like to give you a few tips Work-out P.

  • Page 3: Introduction

    Personal Training Introduction What do I gain from exercising The work-out with the Fitness Bike is very effective, varied, and easy on your joints. You can increase your overall endurance as well as specifically strengthen your cardiovascular system and your leg muscles.

  • Page 4: Work-Out Parameter

    Personal Training What do I have to look out for A work-out on the Fitness Bike can be done by anyone and is particularly easy on your joints. However, there are certain illnesses and situations in which you should not exercise on the Fitness Bike. Please read the chapter Safety Instructions in the assembly instructions.
  • Page 5 Personal Training What work-out type am I Our work-out programs are designed for various aims, lengths, and frequencies which all take into account your individual fitness. In order to determine your optimal program we recommend you to do the following fitness check. Simply answer the questions and add up the points. The sum of your points will indicate your work-out type.
  • Page 6 Personal Training How should I exercise In the following chart you will find your individual work-out program with practical realization and frequency. It is best to use a pulse meter or the output in watt* in order to control the optimal intensity of your work-out.
  • Page 7 Personal Training How do I regulate the intensity of my work-out It is best to control the individual intensity of your work-out with a heart rate monitor or with the output in watt*. Regulation of intensity with your heart rate You can calculate the optimal heart rate during a work-out according to your age in the graph below.
  • Page 8 Personal Training Regulation of intensity with the output in watt (”Watts“)* In using the output in watt you can regulate the intensity of your work-out more precisely because Watt indicates the actual performed work. It is for this reason work-outs applying the output in watt are used for rehabilitative purposes.

  • Page 9: Equipment Adjustments

    Personal Training Equipment adjustments An optimal seating position is crucial for comfortable cycling. Height of seat As a general rule you should be able to reach the pedal with your heel when straightening your leg and aligning it with the pipe supporting the seat. Body position Your handlebars should be set to a position in which you can reach them with...
  • Page 10 Personal Training Cool down/Stretching At the end of your work-out, cool down with 2 minutes easy cycling, you should stretch then the mus- cles previously used. Hold the described stretching position for about 10 - 20 seconds. You should only feel a slight pull, no pain! Repeat each stretching position three times in a row.
  • Page 11 Personal Training Loose weight, diet and cross training To lose weight, shape up, and ensure maximum success of your fitness program a healthy diet is also very important besides exercising regularly. Here is some information and a few tips concerning this topic. Loose weight Your diet has a significant influence on your health, fitness, performance, and your well being.

  • Page 12: Cross Training

    Personal Training Reduce animal fat in favor of vegetable oils The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals, various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead to health problems.
  • Page 13 We hope to have helped you in planning and carrying out your individual fitness program and wish you lots of fun with your personal work-out. Your ENERGETICS - team * only if equipped with watt output function The pictures are used as illustrations and explanations of the exercises and may not correspond with the actual purchased equipment.
  • Page 14 Neomark Sàrl, 14 a rue de la Gare, 4924 Hautcharage, Luxembourg IIC-INTERSPORT International Corporation GmbH, Woelflistrasse 2, 3006 Berne, Switzerland © Copyright ENERGETICS 2014...

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