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fitness guide
Duration And Resistance Level
You should aim to exercise for 10-20 minutes each session. Begin at low intensity (short time & low resistance level) and build up
your workout routine gradually - increase the exercise time then increase resistance. DO NOT OVER TRAIN.
Forward Squat/Knee Bend Workout
(Standing Cross Training)
1.
Select a lead foot and press down in a forward
motion.
2.
Keep your knees slightly bent and pedal slowly. While
pedalling, slowly lower your body (Approx 4 inches -
10 cm) and keep your back straight and vertical.
3.
Run 8 full cycles in this position.
4.
Return to normal body position and run 8 full cycles.
5.
Repeat for 4 cycles then 2 cycles.
ROUTINE: 8 FORWARD (Lowering your body) 8 FORWARD
(Normal body position). Repeat for 4 & 2 cycles. Then try the whole routine pedalling in reverse motion.
IT IS IMPORTANT THAT YOU MAINTAIN A GOOD BODY POSITION AND KEEP YOUR BACK STRAIGHT.
Heart Rate Training
To get the most out of your new piece of fitness equipment and see the best results from your training you should exercise
at the right level of effort, and that means listening to your heart! Work out to a target heart rate means you can direct your
workout to achieve different goals:
Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an
intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most
days of the week.
Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.
Improving fitness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can also
involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level.
These are intense sessions and will require at least a 48 hour rest between sessions.
Calculating Your Target Heart Rate
First, you need to find your estimated maximum heart rate using the formula "220 minus your age in years". So, if you are 35
years old your estimated maximum heart rate is:
220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable
percentage. So, if your goal is better health:
185 x 60% = 111bpm
NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don't feel
comfortable exercising at your target then reduce it to a level you are comfortable with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest strap
(if your machine has a wireless receiver) or a heart rate monitor. For more information please visit www.yorkfitness.com or get in
touch using the Contact Us details.
Always consult your doctor before undertaking a new exercise regime.
If you experience nausea, dizziness or other abnormal symptoms during exercise, stop at once and consult your doctor.
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