Kettler AVIOR M Assembly Manual page 11

BIOMETRICS EXERCISE BIKE
HOME TRAINER
for anyone who likes cycling and wants to avoid strain on the
joints Due to the round leg movement this is a particularly gentle
form of exercise for foot, knee and hip joints. It is ideal for regu-
lated cardiovascular training with the training goal of fat bur-
ning, as the physical strain is lower than with running training.
Therefore home trainers are also suitable for people who are
overweight or who have physical problems and want to avoid
too much strain on knee and hip joints.
THE ADVANTAGES:
ergonomic, optimally adjustable to the desired training
ƒ
position
ideal for cardiovascular training and fat burning
ƒ
low strain on joints
ƒ
also suitable for overweight people and beginners
ƒ
space saving and easy to transport
ƒ
SETTING THE OPTIMUM SITTING POSITION
The ideal posture is to have your upper body slightly bent for-
ward. If you have back problems, adjust the tilt angle so that the
upper body is in an upright sitting position, which protects the
spine and joints.
SEAT HEIGHT
First of all adjust the saddle to the optimum seat height. This is
achieved when you can just reach the pedals with your heel with
bent knees. You will maintain a round movement of the legs if you
never completely stretch out the knee. Therefore you have a
training which is gentle on foot, knee and hip joints.
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DISTANCE FROM SADDLE TO HANDLEBARS
The saddle of your home trainer can also be adjusted horizon-
tally (according to the model). To do this loosen the screws un-
derneath the saddle and slide the saddle forwards or backwards
down the bar, depending on your body height.
TILTING THE HANDLEBARS
The tilt of the handlebars of your home trainer can be adjusted.
Loosen the screws underneath the cockpit and set it in the
optimum position. Then tighten the screws again so that the
handlebars do not slip!!
TRAINING VARIATIONS
In order to increase the strain on the thigh and buttock muscles,
emphasise your steps on the pedals. In order to achieve increa-
sed training of the back of the thighs, emphasise pulling the
pedals with the loop upwards.
Furthermore you will have the opportunity to simulate a moun-
tain ascent with high pedal resistance. In this training the sto-
mach and back muscles, upper body and shoulder muscles will be
included as well as leg muscles.
TRAINING RECOMMENDATION
Always remember the stretching exercises afterwards in order
to avoid injuries and muscle ache.
TRAINING PLAN
4 week training plan for beginners on the home trainer
Tip: From the 5th week increase the duration of the exercise intervals until you can run for
20 to 30 minutes without interruption. Ensure that you training pulse is approx. 60 - 65%
of your maximum pulse frequency in the first 8 weeks and does not exceed 75%.
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