Domyos ESSENTIAL + Manuel - Page 17

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ZONE D'EXERCICE

HR= heart rate

Max HR = 210 – (0.65 x your age)

HR > 90% HR max

High performance zone for experts only

HR = 80-90% HR max

Improving performance zone

HR = 70-80% HR max

Endurance improvement zone

HR = 60-70% HR max

Moderate effort zone for gentle recovery zone and weight loss

HR < 60% HR max

Warm up and cool down zone

USE

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

Gradually increase the number or duration of the sessions. Keep your back straight during your workout. During your workout, remember

to ventilate the room in which you are using the bike.

Keep fit/Warm-up: Gradual effort starting from 10 minutes

For keeping fit and staying in shape or undertaking physiotherapy, you must exercise everyday for around 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 improve leg toning, choose a stronger resistance and increase exercise time. Evidently you can vary pedalling

resistance throughout 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 this, there is no point pushing past your limit. Regular training gets the best results. Choose a low

pedalling resistance and exercise to your own pace but for at least 30 minutes. This exercise should produce a slight sweat,

but should in no circumstances leave you breathless. You need to exercise more than 30 minutes a session, three times

a week, for your body to draw on fat reserves.

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

This type of training aims to strengthen the heart muscles significantly and improve respiratory functioning. Pedalling

resistance and/or speed is increased which then increases breathing during exercise. This type of exercise is more sustained

than when you are working out to get into shape. As you progress, you can exercise for longer and using faster paces. You can

do this type of workout at least three times a week. Training at a faster pace (anaerobic exercise and exercise in the red zone)

is for athletes only and requires suitable preparation. After each workout, set aside several minutes to cool down and let your

body wind by gradually reducing pedalling speed.

Cool down:

Corresponds to light intensity training, to gradually wind down. Cool-down ensures a return to «normal» for the cardiovascular and respiratory system,

blood flow and muscles (which eliminates side-effects, muscle pain in the form of cramps and stiffness, caused by accumulation of lactic acid).

Stretching:

You should stretch after cooling down. Stretching after exercise reduces muscle stiffness caused by the accumulation of lactic acid, and «stimulates»

blood circulation.

COMMERCIAL WARRANTY

DOMYOS guarantees this product under normal use conditions, 5 years for the structure, 2 for other parts and labour as from date of purchase,

as shown on receipt.

DOMYOS's obligation with regard to this warranty is limited to the replacement or repair of the product, at the discretion of DOMYOS.

This warranty does not apply in case of:

- Damage caused during transportation

- Use and/or storage of the product in an outdoor or damp environment (except trampolines)

- Poor assembly

- Misuse or abnormal use

- Poor maintenance

- Repairs made by technicians not approved by DOMYOS

- Use in a non-domestic setting

This warranty does not cancel the legal warranty applicable in the country of purchase.

To take advantage of your product warranty, consult the table at the end of the user's guide.

HEART RATE

(in beats per minute)

% Max HR

Age