York Fitness Aspire Owner's Manual

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Contents

19Starting and Finishing Your WorkoutBegin and end each workout with a Warm Up / Down session - a few minutes of stretching to help preventstrains, pulls and cramps.Correct Cycling FormSit on the cycle, with your feet on the pedals and inside the pedal straps.Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The basic rule for getting the seatheight right is that as the pedal reaches its lowest point, the leg is almost straight.Try to ensure that your back is straight whilst exercising, especially for long periods.How Long Should I Exercise For?That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start gradually andbuild up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.Don’t push yourself too hard - you should never feel exhausted during or following exercise.Heart Rate TrainingTo 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 levelof effort, and that means listening to your heart! Work out to a target heart rate means you can direct your workout to achieve differentgoals:Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity ofbetween 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 estimatedmaximum 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 involvebouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intensesessions and will require at least a 48 hour rest between sessions.Calculating Your Target Heart RateFirst, 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 yourestimated 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, ifyour goal is better health:• 185 x 60% = 111bpmNOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t feel comfortableexercising 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 machinehas a wireless receiver) or a heart rate monitor. For more information please get in touch using the Contact Us details.fitness guideALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW EXERCISE REGIME. IF YOUEXPERIENCE NAUSEA, DIZZINESS OR OTHER ABNORMAL SYMPTOMS DURING EXERCISE, STOP AT ONCEAND CONSULT YOUR DOCTOR.!