BH FITNESS YF100/N KUBE BIKE Instrucciones De Uso página 10

recommendations of use
When you start a new training program, start
with a low level of resistance and a light peda-
lling for several days, avoiding excessive efforts
and resting any time you need to. The gradua-
lly increase the frequency and length of your
trainings. Keep your back in a straight position
during the exercise.
Previous warming/weight control: gra-
dual training starting with 10 minute
sessions.
The kind of exercise done with the Kube Bike
is especially prepared to stimulate the muscles
and keep your articulations healthy, or as a
warming for further exercises.
If you wish to increase your tonus or your legs'
muscle mass, just increase the resistance level
and lengthen your training time.
Aerobic training: a moderate effort for
a longer period is recommended (35 mi-
nutes to 1 hour).
If you wish to lose weight, this kind of training
is advised in combination with a healthy diet in
order to increase the amount of calories con-
sumed by your body. In any case, regularity is
the key: just don´t push your body too hard.
Select a moderate resistance level and pedal
at your own pace for at least 30 minutes. This
should induce a slight sweating, but without
leaving you breathless. Regular sessions of at
least 30 minutes 3 times a week are advised.
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Aerobic resistance training: sustained
effort from 20 to 40 minutes.
This kind of training reinforces cardiovascular
and breathing resistance. The resistance level
is gradually increased during the exercise in or-
der to favour breathing activity. As you advan-
ce in your training, you will be able to sustain
the effort for longer periods, at a faster rate or
with a higher resistance. At least 3 sessions a
week are advised.
After the training, take some minutes to slowly
decrease the speed and resistance in order to
bring your body to a state of rest. This way the
body will eliminate lactic acid, which prevents
muscular pain after the practice of sports.
Stretching exercises after training is also highly
recommended in order to prevent muscular
stiffness.
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