Prodigy Athletics CTE2000E Owner's Manual page 7

What to Wear
Wear clothing that will not restrict your movement
in any way while exercising. Clothes should be
light enough to allow the body to coal. Excessive
clothing that causes you to perspire more than
you normally would while exercising, gives you
no advantage. The extra weight you lose is body
fluid and will be replaced with the next glass of
water you drink. It is advisable to wear a pair of
gym or running shoes or "sneakers"
Breathing During Exercise
Do not hold your breath while exercising, Breathe
normally as much as possible. Remember,
breathing Involves the intake and distribution of
oxygen, which feeds the working muscles.
PROGRAMS
The program you follow should be determined
by your fitness level, available time and goals.
It is highly recommended that you review the
heart rate and pulse count within this manual and
obtain a better understanding of your capabilities
and the intensity that best suite you and your
goals.
First time exercisers should follow Program #1
and gradually build up both the time and intensity
of your workout. If you are already a regular
exerciser, you may wish to follow Program #2.
Always remember to warm up and cool down
and never try to over do it, moderation and
consistency is the secret to long term results.
PROGRAM 1. Initial Conditioning Program
Frequency: 3-4 times per week
Duration: 20-30 minutes
Intensity: 60-70% of age predicted
maximum heart rate
When first starting an exercise program, the
emphasis should be placed on gradually building
up to 20-30 minutes of continuous activity, not
Model CTE2000E Children's Circuit Training & Spinning Combo Bike
on achieving and maintaining a specific exercise
intensity. Once 20-30 minutes of continuous
activity can be performed, the emphasis can be
moved to gradually building up the time for which
you exercise at the recommended intensity level.
This program should be followed for the first 6-8
weeks of training.
PROGRAM 2: Intermediate Conditioning
Frequency: 3-5 times per week
Duration: 20-45 minutes
Intensity: 70-80% of age predicted
maximum heart rate
In most cases, this program will produce results
consistent with the fitness goals for the majority of
the general fitness population. Training at higher
levels of frequency, duration and intensity than
these is normally reserved for the competitive
athlete.
PROGRAM 3: Advanced Conditioning
Program
Frequency: 4-6 times per week
Duration: 30-60 minutes
Intensity: 80-90% of age predicted
Maximum heart rate
This program should be undertaken only by
those individuals having a need to develop and
maintain the highest levels of cardiovascular
fitness. As an alternative to continuous high
intensity exercise, an interval training format
can be followed during which short bouts (30-60
seconds) of high intensity exercise (faster pedal
speed) are alternated with longer bouts (1-2
minutes) of tower intensity exercise.
If you should ever stop your exercise program for
a peroid of time upon your return you should start
program one and progress to program three.
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Program