ProForm C50 English Manual - Page 10

Duration/Frequency, Exercise, Pattern., SETTING

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B. Duration/Frequency To maximize benefits gained from the use of your Exercise Bike you should exercise at your prescribed heart rate for at least 20 minutes 3 times a week. Alternating a day of rest between workouts is advised. C. Exercise Pattern. Your exercise pattern should consist of a basic 5 step pattern. At rest Warm up Target Heart Range Exercise Cool Down At Rest 1. Warm up and cool down are important steps in the prevention of injuries and should not be taken lightly. Warm up prepares the body for more strenuous exercise by increasing circulation, delivering more oxygen to the muscles, and raising body temperature. Warm up can be achieved through stretching exercises and light calisthenics for a period of 5-10 minutes prior to use of the Exercise Bike. Then start your training with several minutes of a lighter pace prior to heart rate training. 2. Target Heart Rate. as discussed earlier in this section, is a fundamental concept in exercise efficiency and benefit. You should work out on your Exercise Bike at a speed and tension that causes your heart rate to fall within your target heart range. You need to maintain this level for a period of 20-30 minutes to maximize the benefits. 3 Cool down is essential to preventing injuries. Stopping abruptly after vigorous exercise is likely to cause blood pooling in the extremities, a condition that causes the heart to work harder and increases the potential for muscle soreness. Again, cool down can be achieved through stretching or simply exercise at a slower pace. SETTING THE PACE To determine the pace required for you to reach your target heart rate simply follow these steps. A. Set the electronic timer for 4 minutes. B. Press the "start stop." key on the console and begin exercising. C. Immediately reset the timer for 1 more minute and take your pulse. D. If you do not reach your target heart rate you need to increase your speed and/or tension. E. If you have surpassed your target heart rate you need to decrease speed and/or tension. F. Reset counter and set timer for an additional 2 ' minutes. • G. Repeat steps B-F until target heart rate is achieved. 10

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B.
Duration/Frequency
To
maximize
benefits
gained
from
the
use
of
your
Exercise
Bike
you
should
exercise
at
your
prescribed
heart
rate
for
at
least
20
minutes
3
times
a
week.
Alternating
a
day
of
rest
between
workouts
is
advised.
C.
Exercise
Pattern.
Your
exercise
pattern
should
consist
of
a
basic
5
step
pattern.
At
rest
Warm
up
Target
Heart
Range
Exercise
Cool
Down
At
Rest
1.
Warm
up
and
cool
down
are
important
steps
in
the
prevention
of
injuries
and
should
not
be
taken
lightly.
Warm
up
prepares
the
body
for
more
strenuous
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
body
temperature.
Warm
up
can
be
achieved
through
stretching
exercises
and
light
calisthenics
for
a
period
of
5-10
minutes
prior
to
use
of
the
Exercise
Bike.
Then
start
your
training
with
several
minutes
of
a
lighter
pace
prior
to
heart
rate
training.
2.
Target
Heart
Rate.
as
discussed
earlier
in
this
section,
is
a
fundamental
concept
in
exercise
efficiency
and
benefit.
You
should
work
out
on
your
Exercise
Bike
at
a
speed
and
tension
that
causes
your
heart
rate
to
fall
within
your
target
heart
range.
You
need
to
maintain
this
level
for
a
period
of
20-30
minutes
to
maximize
the
benefits.
3
Cool
down
is
essential
to
preventing
injuries.
Stopping
abruptly
after
vigorous
exercise
is
likely
to cause
blood
pooling
in
the
extremities,
a
condition
that
causes
the
heart
to
work
harder
and
increases
the
potential
for
muscle
soreness.
Again,
cool
down
can
be
achieved
through
stretching
or
simply
exercise
at
a
slower
pace.
SETTING
THE
PACE
To
determine
the
pace
required
for
you
to
reach
your
target
heart
rate
simply
follow
these
steps.
A.
Set
the
electronic
timer
for
4
minutes.
B.
Press
the
"start
stop
.
"
key
on
the
console
and
begin
exercising.
C.
Immediately
reset
the
timer
for
1
more
minute
and
take
your
pulse.
D.
If
you
do
not
reach
your
target
heart
rate
you
need
to
increase
your
speed
and/or
tension.
E.
If
you
have
surpassed
your
target
heart
rate
you
need
to
decrease
speed
and/or
tension.
F.
Reset
counter
and
set
timer
for
an
additional
2
'
minutes.
•
-
G.
Repeat
steps
B
-F
until
target
heart
rate
is
achieved.
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