Exercise Instructions; Weight Loss - cecotec FIT X-BIKE PRO Manual De Instrucciones

ENGLISH
STEP 8: Align the tablet support tube (16) with the holes in the main
frame (21) and fix it with two allen screws (10), spring washers (9), and
flat washers (8).
Fix the tablet support to its tube with the screw (26).

4. EXERCISE INSTRUCTIONS

Using your X BIKE will provide you with several benefits, it will improve your physical fitness,
tone up your muscles, and, together with a calorie-controlled diet, it will help you lose weight.
MUSCLE TONING
To tone up your muscles while on your exercise bike, you will need to set the resistance level
quite high. This will put more strain on your leg muscles and you may not be able to train for as
long as you would like. If you are also trying to improve your fitness, you need to change your
training program. You should train normally during the warm up and cool down phases, but you
should increase the resistance level towards the end of the exercise phase, in order to make
your legs work harder. You will have to reduce your speed to keep your heart rate in the target
zone, showed later on.

WEIGHT LOSS

The important factor here is the amount of effort you put in. The harder and longer your work
out, the more calories you will burn. The process is the same one as when you are trying to
improve your fitness.
USE
The seat height can be adjusted by removing the adjusting knob and raising or lowering the seat.
There are 7 holes in the seat post, which allows you to adjust the height. Once the correct height
has been chosen, refit the adjustment knob and tighten it. The tension control knob allows you
to alter the resistance level of the pedals. A high resistance makes it more difficult to pedal,
while a low resistance makes it easier. For best results, set the tension while the bike is in use.
1.- The Warm Up Phase
This stage helps get the blood flowing around the body. It will reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds; do not force or jerk your muscles into a stretch,
if it hurts, stop.
16 X-BIKE PRO
2.- The Exercise Phase
This is the stage where you have to put effort into. After regular use, the muscles in your legs
will become more flexible. Work out at your own pace, but it is very important to maintain a
steady tempo throughout. The workout should be enough so as to raise your heartbeat into the
target zone shown in the graph below.
This stage should last for a minimum of 12 minutes, although most people start at about 15-20
minutes.
3.- The Cool Down Phase
This stage lets your muscles and cardio-vascular system rest. It consists of a series of warm
up exercises, e.g. reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated; remember not to force or jerk your muscles. As you get fitter,
you might need to train longer and harder. It is advisable to train at least three times a week,
and, if possible, space your workouts evenly throughout the week.
4.- Troubleshooting
If no number appears on the computer, make sure all connections are correct.
ENGLISH
X-BIKE PRO 17