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exercise guide
| classification |
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| type |
basic endurance |
| leverage |
body weight |
| impact |
high |
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| muscles |
| dynamic |
thighs, glutes, arms, chest, back, shoulders, |
| static |
calves |
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| speed zones |
| warm up |
50 - 60 rpm |
| cool down |
45 - 60 rpm |
| aerobic tests |
60 - 80 rpm |
| fat burning |
45 - 55 rpm (low resist.) |
| cardio training |
60 - 80 rpm |
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approximated values, depending on heart rate and chosen resistance |
| instructions |
| preparation |
execution |
variations / comments |
| Step on foot platforms and grasp the lever bars. Another option is using the static handle, most machines also offer. Choose any program and start. |
Pedal forward and move arms with handles back and forth. |
It´s also possible to pedal backwards. Adjust training level by changing resistance and / or speed. |
more indoor cardio exercises
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