Domyos VE 180 Manual de instrucciones - Página 16

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If you are just starting out, begin by exercising for several days at a low resistance and speed, without forcing it, taking breaks if necessary.

Gradually increase the number or duration of the sessions.

Maintenance/Warm-up: Gradual effort starting with 10 minutes.

For maintenance work to keep yourself in shape or get back into shape, you can train every day for about ten minutes.

This type of exercise will wake up your muscles and joints, or it can be used as a warm-up before another type of physical activity.

To increase muscle tone in the legs, choose a greater resistance and increase the duration of the exercise.

Obviously, you can vary the pedalling resistance over the course of your workout.

Aerobic exercise for getting into shape: Moderate effort for a relatively long time (35 minutes to 1 hour).

If you wish to lose weight, this type of exercise, combined with a diet, is the only way to increase the amount of energy your body consumes. To do so, there

is no need to push yourself beyond these limits. Training on a regular basis is what will produce the best results.

Choose a relatively low pedalling resistance and do the exercise at your own pace, but for at least 30 minutes.

This exercise should cause you to build up a mild sweat, but it certainly should not leave you out of breath.

It is the duration of the exercise at a slow pace that will cause your body to dip into your fat reserves to get its energy, as long as you pedal for more than

about thirty minutes at least three times a week.

Aerobic training for endurance: Sustained effort for 20 to 40 minutes.

This type of training aims to strengthen the heart muscles significantly and improve respiration.

Pedalling resistance and/or speed is increased in order to increase breathing speed during the workout session.

This type of exercise is more sustained than when you are working out to get into shape.

Little by little, as you train, you will be able to work out for longer, at a faster pace or with a higher resistance.

You can do this type of workout at least three times a week.

After each workout, set aside several minutes to pedal at a lower speed and resistance, to slow down and gradually relax your body.

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