Domyos VE 200 Panduan Pengguna - Halaman 14

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EXErCISE ZONE

• Training at 80 to 90% and over of maximum heart rate: Anaerobic and red zones reserved for competitive, specialist athletes.

• Training at 70 to 80% of maximum heart rate: Endurance training.

• Training at 60 to 70% of maximum heart rate: Getting fit/Burning off fat.

• Training at 50 to 60% of maximum heart rate: Staying in shape/Warm-up.

Beats per minute

Age

USAGE

When just starting out, begin by training over several days with a slight resistance and pedalling speed,

without forcing, and taking rest breaks as needed. Then progressively increase the frequency or duration of your exercise sessions.

Keep your back straight when using the product. Do not arch your back.

Warming down

This corresponds to low-level activity; it is the gradual "resting" phase. WARMING DOWN returns your cardiovascular, respiratory and

circulatory systems and your muscles to normal functioning (thereby preventing undesirable side effects such as the build-up of lactic acid,

which is one of the major causes of muscle pain namely, cramps and stiffness).

Stretching

You should stretch after warming down. Stretching after exercise: Minimises MUSCULAR STIFFNESS caused by the build-up of.

wArrANTY

DOMYOS guarantees the materials and workmanship of this product under normal conditions of use for 5 years for the structure and 2 years for

parts subject to wear and tear and for workmanship, starting at the date of purchase as indicated by the date on the till receipt.

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

All products for which the warranty is applicable must be received by DOMYOS at one of its approved facilities, delivery prepaid,accompanied by

adequate proof of purchase.

This warranty does not apply to cases of:

• Damage caused during transport

• Improper or abnormal use

• Repairs carried out by technicians not accredited by DOMYOS

• Use for commercial purposes

• Use in a non-domestic setting

This warranty does not exclude any legal guarantees applicable according to country and/or province.

OXYLANE - 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D'ASCQ Cedex – France

Male

Beats per minute

Age

Weight Maintenance/Warm-up: progressive effort starting at 10 minutes.

For a workout designed either to keep you in shape or for re-education purposes, you may train every day for around

ten minutes.

This type of exercise is designed to stimulate your muscles and joints or may be used as a warm-up to additional

physical activity.

To increase the muscle tone of the legs, select a higher resistance and lengthen the exercise period.

Of course, you may vary the pedalling resistance throughout your exercise session.

Aerobic fitness workout: moderate effort for a fairly long period (35 min to 1 hour).

If you wish to lose weight, this type of exercise, combined with a diet, is the only way to increase the quantity of

energy consumed by the organism. Nevertheless, it is pointless to push yourself beyond your limits. It is the regularity

of training that will allow you to obtain the best results.

Select a fairly weak pedalling resistance and exercise at your own rhythm, but at least for a period of 30 minutes.

This exercise should raise a slight sweat but should under no circumstances leave you breathless. It's the duration

of the exercise, at a slow rhythm, that will require your organism to draw its energy from your fat reserves provided

that you pedal for more than thirty minutes, a minimum of three times a week.

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

This type of training targets significant reinforcement of the cardiac muscle and improved respiratory activity.

The resistance and/or speed of pedalling is increased so as to increase respiration during the exercise.

The effort here is more sustained than for the maintenance workout.

As your training progresses, you will be able to sustain the effort for longer periods, at a faster rate or with a higher

degree of resistance. You may train a minimum of three times a week for this type of training.

Training at a faster rate (anaerobic workout and workout in the red zone) is reserved for athletes and requires

adequate preparation.

After each training session, take several minutes to pedal with diminishing speed and resistance in order to cool down

and progressively bring the body to a state of rest.

Female

If your age differs from those given in

the table, you can use the following

formulae to calculate your maximum

heart rate which corresponds to

100%.

For men: 220-age

For women: 227-age