Getting Fit - LifeSpan R3 Owner's Manual

Cardiovascular endurance is the most important component of physical fitness. There are two
types of cardiovascular endurance, these are interval training and steady state training.
Interval training varies the amount of effort required to workout. The LifeSpan C3 and R3
come with several programs that automatically change the pedaling resistance during the
course of the workout. These include the Interval, Weight Loss and Mountain Programs.
Steady state training keeps the resistance the same during the course of the workout. This
includes the Manual Program and the Heart Rate Control programs. Using the Target Heart
Rate program you can pre-select your desired Heart Rate during the Program set-up process.
Regardless of your personal fitness goals and the program that you pursue, warming
up and cooling down before and after you workout will help reduce the risk of injury and
improve the effectiveness of your workout.
Warming up is important to bring your body from its normal level of activity to a state where it
is ready to exercise by increasing the flow of blood to the muscle to raise the muscle
temperature. This will increase the muscle elasticity and protect the joints. The warm up
period also helps to mentally prepare you for your workout.
Warm-ups should be done at a low intensity level and last for at least five minutes.
Cooling down after your workout is required to gradually bring your cardiovascular system
down to its normal level.
Follow your workout with at least 10 minutes of stretching. Focus on the major muscle
groups of the lower extremity. When stretching, stretch the muscle until you feel gentle ten-
sion, hold it and wait for the tension to relax while the muscle elongates, stretch the mus-
cle again until you feel gentle tension.
Do not bounce when you stretch, bouncing is not an effective approach to stretching and can
lead to injury.
The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
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