York CHALLENGER Elite Owner's Manual
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Brand: York
Category: Exercise Bike
Type: Owner's manual for York CHALLENGER Elite
Pages: 22 (4.5 Mb)
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16 • CHALLENGER Elite Bike | OWNER’S MANUAL
Exercising With Your Cycle
ALWAYS CONSULT YOUR DOCTOR BEFORE
UNDERTAKING A NEW EXERCISE REGIME. IF YOU
EXPERIENCE NAUSEA, DIZZINESS OR OTHER
ABNORMAL SYMPTOMS DURING EXERCISE, STOP
AT ONCE AND CONSULT YOUR DOCTOR.
STARTING YOUR WORKOUT
Begin and end each workout with a Warm Up / Cool Down
session - a few minutes of stretching to help prevent
strains, pulls and cramps.
CORRECT CYCLING FORM
Sit on the cycle, with your feet on the pedals and
inside the pedal straps.
Ensure that the seat height is adjusted correctly
- you should be stable and balanced whilst on the
saddle. The basic rule for getting the seat height
right is that as the pedal reaches its lowest point,
the leg is almost straight.
Try to ensure that your back is straight whilst
exercising, especially for long periods.
HOW LONG SHOULD I EXERCISE FOR?
That really depends on your current level of tness. If
you’re just starting out on a new exercise program, you
should start gradually and build up - do not try to do too
much too quickly. 30 minutes, 3 times a week should be
enough. Don’t push yourself too hard - you should never
feel overly exhausted during or following exercise.
HEART RATE TRAINING
To get the most out of your new piece of tness
equipment and see the best results from your training you
should exercise at the right level of eort, and that means
listening to your heart! Working out to a target heart rate
means you can direct your workout to achieve dierent
goals:
Good health - For those wishing to improve quality of life
and general well being, your sessions will need to be done
at an intensity of between 50 - 60% of your estimated
maximum heart rate, should last about 30 minutes and
can be done on most days of the week.
Weight loss - To see a signicant reduction in body fat,
your sessions must be a little more intense - between
60 - 70% of your estimated maximum heart rate. These
sessions can also be performed on most days of the week
for up to 30 minutes.
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Improving tness levels - These sessions should be
performed at 70 - 80% of your estimated maximum heart
rate and can also involve bouts of interval training that
would have your heart rate peaking for short times near
your maximum heart rate level. These are intense sessions
and will require at least a 48 hour rest between sessions.
CALCULATING YOUR TARGET HEART RATE
First, you need to nd your estimated maximum heart rate
using the formula “220 minus your age in ve years”. So, if
you are 35 years old your estimated maximum heart rate
is: 220 - 35 = 185 beats per minutes (BPM)
Next, to calculate your target heart rate, simply multiply
your estimated maximum heart rate ( 185 BPM ) by the
applicable percentage. So, if your goal is better heart:
185 x 60% = 111 BPM
NOTE: The important issue to remember with all
estimated calculations is that they are just estimates
- if you don’t feel comfortable exercising at your target
then reduce it to a level you are comfortable with. Heart
rate training requires you to monitor your heart rate
throughout the workout. For this we recommend using
a chest strap (if you machine has a wireless receiver ) or
a heart rate monitor. For more information please visit
www.yorktness.com or get in touch using the CONTACT
US details.