York Fitness espace Owner's Manual

Contents

York Fitness espace Owner's Manual Manual pdf 14 page image

exercising with your cycleAlways consult your doctorbefore undertaking a newexercise regimeIf you experience nausea, dizziness or other abnormalsymptoms during exercise, stop at once and consultyour doctor!Correct cycling form• Sit on the cycle, with your feet on the pedals and inside the pedalstraps• Ensure that the seat height is adjusted correctly - you should bestable and balanced whilst on the saddle. The basic rule for gettingthe seat height right is that as the pedal reaches its lowest point, theleg is almost straight.• Try to ensure that your back is straight whilst exercising, especially forlong periods.How long should I exercise for?That really depends on your current level of fitness. If you’re juststarting out on a new exercise program, you should start graduallyand build 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 exhaustedduring or following exercise.Heart Rate TrainingTo get the most out of your new piece of fitness equipment and seethe best results from your training you should exercise at the rightlevel of effort, and that means listening to your heart! Working outto a target heart rate means you can direct your workout to achievedifferent goals:Good health - For those wishing to improve quality of life andgeneral well being. Your sessions will need to be done at anintensity of between 50-60% of your estimated maximum heartrate, should last about 30 minutes and can be done on most daysof the week.Weight loss – To see a significant reduction in body fat, yoursessions must be a little more intense - between 60 and 70% ofyour estimated maximum heart rate. These sessions can also beperformed on most days of the week for up to 30 minutes.Improving Fitness levels –These sessions should be performedat 70-80% of your estimated maximum heart rate and can alsoinvolve bouts of interval training that would have your heartrate peaking for short times near your maximum heart rate level.These are intense sessions and will require at least a 48 hour restbetween sessions.Calculating your target heart rateFirst, you need to find your estimated maximum heart rate using theformula ‘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 yourestimated maximum heart rate (185bpm) by the applicablepercentage. So, if your goal is better heath:185 x 60% = 111bpmNOTE: The important issue to remember with all estimatedcalculations is that they are just estimates – if you don’tfeel comfortable exercising at your target then reduce it toa level you are comfortable with.!Note: Heart rate training requires you to monitor your heart ratethroughout the workout. For this we recommend using a chest strap(if your machine has a wireless receiver) or a heart rate monitor. Formore information please visit yorkfitness.com or get in touch usingthe Contact Us details on page 5.Starting and finishing your workoutBegin and end each workout with a Warm Up / Down session – a few minutes of stretching to help prevent strains, pulls and cramps14