Aqua Creek Products PROWAVE POOL BIKE F-PWRWV-02 Посібник - Сторінка 8
Переглянути онлайн або завантажити pdf Посібник для Фітнес-обладнання Aqua Creek Products PROWAVE POOL BIKE F-PWRWV-02. Aqua Creek Products PROWAVE POOL BIKE F-PWRWV-02 12 сторінок.
Друкувати сторінкуexercises are better performed
o ff the bike. Push-‐ups on
t he saddle or elsewhere can
w ork for some, but
for others, are problematic (the body sinks, the hands
a re
t oo
n arrow),
i t's
r eally
n ot
t he
i ntended
u se
o f
t he
bike.
¥ Avoid
t he
w ord
T ENSION.
R efer
t o
t he
b eginning
o f
t he YouTube video where it
s ays
" 6 levels
o f
r esistance".
Use the word
r esistance throughout.
¥ There
a re
n o
s pecific
p edal
c adences
o r
r esistance
t o
b e
d ictated
t o
r iders.
R iders are better to
u se
perceived
e xertion. We have a scale in the book, but
s imply, use a scale of
1 -‐ 1 0, with
6 -‐8 representing a
Trainer Reference Guide
good
r ange for cardio
w ork. Resistance should
b e light for novice riders and
r ehab
p urposes.
"Saddle":
m eans
t o
b e
s eated
o n
t he
b ike
s addle,
w ith
h ands
o n
t he
h andlebars.
"Saddle-Upright":
m eans
t o
b e
s eated
w ith
h ands
O FF
t he
h andlebars.
"Standing":
o ff
t he
s addle,
h ands
o n
t he
h andle
b ars;
b ody
i s
m ore
v ertical
t han
s eated
alignment.
P edaling
a ction
i s
h appening
d irectly
b elow
t he
h ips.
I t
i s
r ecommended
t hat
riders
u se
t he
h andlebars
i n
t his
p osition,
r ather
t han
p edaling
h ands
o ff.
Riding
Position
Standing
¥
Hands
r emain
o n
t he
h andle
bars
w hile
s tanding.
¥
The
b ody
i s
t all
a nd
s traight,
not
h unched
o ver
t he
h andle-‐
bars.
¥
Grip
s hould
b e
f irm
b ut
relaxed.
Connie
J asinskas,
M .Sc.,
C EP
¥
Avoid
t ensing
t he
s houlders
and
n eck.
8
Copyright © 2019 Aqua Creek Products All Rights Reserved
Hands/arms position
www.FortheLoveofFit.com
w ww.AquaStretchCanada.com
Saddle
Terminology
Class Component
Length of time & Resistance level
Cardiovascular
E xercise
Intervals:
¥
1-‐2
m inutes
a t
a
t ime,
increase
w hen
p ossible.
¥
Start
w ith
s horter
i ntervals
o f
10
–
2 0
s econds
i f
t he
r ider
i s
inexperienced
o r
u nfit.
¥
Gradually
i ncrease
t he
t ime
spent
s tanding,
a nd
/
o r
increase
t he
r esistance
setting
o n
t he
b ike.
¥
Riders
c an
a djust
c adence
t o
increase
t he
c hallenge
o f
t he
interval.
F aster
i s
m ore
difficult.
H owever,
s mooth
pedal
s troke
s hould
a lways
be
m aintained.
¥
Perceived
e xertion
l evels
o f
7
– 9
a re
a ppropriate
u nless
health
c oncerns
d ictate
otherwise.
M edical
clearance
f or
c ardiovascular
exercise
s hould
b e
mentioned.
(Resistance
–
m oderate
t o
high)
Saddle-Upright
Standing
Helpful Cues
¥
Maintain
l ong,
s trong
alignment
t hroughout
t hese
intervals.
¥
Inability
t o
m aintain
alignment
a nd
/
o r
t he
smooth
e fficiency
o f
t he
pedal
s troke
m eans
t he
w ork
interval
i s
t oo
c hallenging
–
sit
a nd
r esume
s eated
pedaling
u ntil
y ou
a re
recovered
s ufficiently
t o
t ry
another
s tanding
i nterval.
¥
Monitor
t he
c omfort
o f
t he
low
b ack
a nd
k nees
d uring
this
a ctivity.
¥
Adding
a rm
m ovement
t o
this
p osition
i s
n ot
a dvised
for
m ost.
V ery
e xperience
riders
m ay
a chieve
t his,
b ut
alignment
a nd
s mooth
p edal
stroke
a re
a lways
t he
priority.
¥
Vigorous
a rm
m ovements
combined
w ith
i nadequate
core
s tability
c an
c ause
t he
bike
t o
t ip
w hile
r iding
–
n ot
recommended.
Revised 10/30/19
1