FF Europe EXBK01 User Manual page 33

3. THE COOL DOWN PHASE
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat
of the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes.
The stretching exercises should now be repeated, again remembering not to force or
jerk your muscles into the stretch. As you get fitter you may need to train longer and
harder. It is advisable to train at least three times a week, and if possible space your
workouts evenly throughout the week.
4. FAULT FINDER
If you do not receive numbers appearing on your computer, please ensure all connections
are correct.
MUSCLE TONING
To tone muscle while on your exercise cycle you will need to have the resistance set
quite high. This will put more strain on your leg muscles and may mean you cannot train
for as long as you would like. If you are also trying to improve your fitness you need to
alter your training program. You should train as normal during the warm up and cool
down phases, but towards the end of the exercise phase you should increase resistance
making your legs work harder. You will have to reduce your speed to keep your heart
rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you
work the more calories you will burn. Effectively this is the same as if you were training
to improve your fitness, the difference is the goal.
USE
The seat height can be adjusted by removing the adjustment knob and raising or
lowering the seat. There are holes in the seat post allowing for a range of heights. Once
the correct height has been chosen, refit the adjustment knob and tighten. The tension
control knob allows you to alter the resistance of the pedals. A high resistance makes
it more difficult to pedal, a low resistance makes it easier. For the best results set the
tension while the bike is in use.
EN
EXERCISE INSTRUCTIONS
33