Domyos VM 120 Montagehandleiding - Pagina 11
Blader online of download pdf Montagehandleiding voor {categorie_naam} Domyos VM 120. Domyos VM 120 15 pagina's.
Pagina afdrukken
If the counter does not turn on:
- If you are using the battery, check that the batteries are correctly positioned (+/-).
- If the problem persists, start again with new batteries.
- In both cases, check that the cables are correctly connected behind the console and where the bracket joins the main frame of the
bicycle.
- If the problem persists, refer to the last page of the instructions.
If a noise emanates from inside the casing or you cannot adjust your intensity level when in manual mode, do not try to repair it.
Refer to the last page of the instructions.
Only use your product with the supplied mains adapter.
EXERCISE ZONES
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
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.
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.
Max HR
100%
197
194
191
187
184
90%
181
178
177
174
175
172
168
166
80%
163
160
158
157
155
153
150
147
145
70%
142
139
138
136
134
131
129
127
125
60%
122
118
116
115
112
110
109
107
104
20 25 30 35 40 45 50 55 60 65
(beats per minute)
100%
171
168
90%
154
151
80%
137
134
70%
120
118
60%
103
101
Age