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Personal Training
FITNESS BIKE Exercise Instructions / ENwww.energetics.eu
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EN
>> content >> 02
Personal Training
Content
Introduction P. 03
Work-out parameter P. 04
Equipment adjustments P. 09
Work-out P. 09
Wheight loss, diet and
cross training P. 11
Dear Customer,
Congratulations on your new ENERGETICS fitness
equipment. We hope you will have lots of fun and
success in exercising. Before getting started with
your work-out we would like to give you a few tips
which have been developed in coordination with
leading European sports scientists.
Your ENERGETICS - Team
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EN
>> introduction >> 03
Personal Training
Positive effects from accomplishing an endurance work-out can also include the following:
• loss of weight
• strengthening of the heart
• tightening of the tissues
• increase of power in your legs
• improved circulation through the muscles
• improvement of respiration
• lower pulse during rest or effort
• improved performance in every day life and sports
• reduction of stress
• relaxed and positive atmosphere after a work-out
What do I gain from exercising
The work-out with the Fitness Bike is very effective, varied, and easy on your joints. You can increase
your overall endurance as well as specifically strengthen your cardiovascular system and your leg
muscles.
Introduction
Mm. ischiocrurales
M. gastrocnemius
M. biceps
femoris
M. sartorius
M. quadriceps
femoris
M. rectus
femoris
M. vastus
lateralis
M. vastus
medialis
M. semitendinosus
M. semimembranosus
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>> work-out parameter >> 04
Personal Training
What do I have to look out for
A work-out on the Fitness Bike can be done by anyone and is particularly easy on your joints. However,
there are certain illnesses and situations in which you should not exercise on the Fitness Bike. Please
read the chapter Safety Instructions in the assembly instructions. For the benefit of your health you
should not exercise on the Fitness Bike if you:
• have acute illnesses like fever, cough, influenza, or other health problems
• do not feel well
Please consult your doctor if you:
• have defects on your heart, lung, or other organs
• have diabetes, high blood pressure or respiratory difficulties
• have orthopedic problems (bones, joints)
• are in medical treatment
• are older than age 35 or a beginner and have not done exercise sports for quite some time
• would like to exercise for rehabilitative purposes
For optimal success of the work-out you should consider a few points:
• Warm up before each work-out (see p. 009 ”Work-Out“).
• Adjust resistance or speed in order to work out in the ranges of intensity indicated!
(see p. 006 ”How should I exercise“).
• It is best to control the intensity of your work-out with a heart rate monitor or with the output in
watts* (see p. 007 ”How do I regulate the intensity of my work-out“).
• Only with regular exercise will you achieve desired effects.
• In case you are not be able to keep up the exercising for the advised times in the beginning try to
cycle for 2 minutes then have a 2 minute break before cycling again for 2 minutes and so on. Reduce
your break time with every work-out and extend the cycling time. Soon you will be able to cycle
continuously for several minutes.
Stop your work-out immediately if you feel uncomfortable.
* only if equipped with watt output function
Work-out parameter
What goals do I want to achieve
Fatburn/Health
To reduce fat, to lose weight, as a healthy work-out
This program is ideally designed for lowering your body fat and to have a positive influence on your
metabolism. A lengthy, continuing endurance work-out with low intensity burns fat and strengthens
your immune system.
Cardio
To increase the performance of your cardiovascular system
This program will positively affect your cardiovascular system. The cardio-intensity of your work-out can
lower your blood pressure as well as the level of blood fat and blood sugar. The heart muscle becomes
stronger and your general fitness and performance increases.
Power
To increase power endurance, as body shaping
The power program is particularly effective in tightening muscles and tissue and to withstand longer
power efforts. Specific work-outs build muscles and at the same time have a positive influence on
specially problematic zones.
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>> work-out parameter >> 05
What work-out type am I
Our work-out programs are designed for various aims, lengths, and frequencies which all take into
account your individual fitness. In order to determine your optimal program we recommend you to
do the following fitness check. Simply answer the questions and add up the points. The sum of your
points will indicate your work-out type. After some time you should do this check again and change to
another work-out program if necessary.
Fitness check Points
1. How old are you?
Age Points
under 30 years 3
30 - 50 years 2
over 50 years 1
2. Calculate your weight!
• Subtract 100 from your height (in cm)
• Compare the result with the following chart:
What is correct for you?
Points
Overweight
My body weight is more than 10 % over the calculated result 0
Normal weight
My body weight is equal (±10 %) to the calculated result 4
Underweight
My body weight is more than 10 % less than the calculated result 2
3. On average, how often have you exercised during the last 6 months?
Doing sports Points
more than twice a week 3
regularly 1 - 2 times a week 2
never or less than once a week 1
4. How do you estimate your curent tness?
Fitness Points
very fit 4
of average fitness 2
slightly below average fitness 0
Evaluation
2 - 6 Points: You are the wellness typ, we recommend that you start o with
the wellness programs.
7 - 10 Points: You are the tness typ, we recommend that you you start o with
the tness programs.
11 - 14 Points: You are the performance typ, we recommend you to use the
performance programs.
Personal Training
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>> work-out parameter >> 06
How should I exercise
In the following chart you will find your individual work-out program with practical realization and
frequency. It is best to use a pulse meter or the output in watt* in order to control the optimal intensity
of your work-out. Also see p. 007 ”How do I regulate the intensity of my work-out“.
* only if equipped with watt output function
Work-out program Fatburn/ Health
Goal
to reduce fat/
to lose weight/
for a healthy work-out
Practical realization
Adjust resistance and speed in such a manner that
your heart rate remains within the range of 55 % - 70 % intensity
or
the output in watt* is 1 - 1.5 times your body weight
(kg x 1.5 = goal output rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
2 - 3 times per week
20 - 25 minutes
Fitness
2 - 3 times per week
25 - 30 minutes
Performance
2 - 3 times per week
30 - 40 minutes
Work-out program Cardio
Goal
to increase the
performance of
your cardiovascular system
Practical realization
Adjust resistance and speed in such a manner that
your heart rate remains within the range of 70 % - 80 % intensity
or
the output in watt* is 1.5 - 2 times your body weight
(kg x 2 = goal output rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
2 - 3 times per week
15 minutes
Fitness
3 - 4 times per week
15 minutes
Performance
3 - 4 times per week
20 minutes
Work-out program Power
Goal
to increase power
endurance/
body shaping/
tightening of tissue
Practical realization
Cycle at a comfortable speed for 3 minutes, speed up for the next 2 minutes, then
cycle again for 3 minutes at a comfortable speed. Repeat this 3-2-3-2 minute rhythm.
Cycle at such a pace that your heart rate is never above 90 % intensity or that
the output in watt* is 2 - 2.5 times your body weight (kg x 2.5 = goal output
rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
Not recommended
Fitness
2 - 3 times per week
15 minutes
Performance
3 - 4 times per week
15 - 20 minutes
Personal Training
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>> work-out parameter >> 07
How do I regulate the intensity of my work-out
It is best to control the individual intensity of your work-out with a heart rate monitor or with the
output in watt*.
Regulation of intensity with your heart rate
You can calculate the optimal heart rate during a work-out according to your age in the graph below.
In general: to protect you from to great a strain, you should make sure your heart rate does not
exceed the maximum value of 220 minus your age!
Computer program Heart Rate**:
After entering your optimal heart rate the computer will automatically increase the resistance until your
optimal heart rate is reached (independently from speed). To program the computer please consult the
operating instructions in the assembly instructions.
* only if equipped with watt output function
** only if equipped with the computer program Heart Rate
Calculate the optimal heart rate of your
work-out as follows:
Maximum heart rate = 220 minus
your age
Program Fatburn/ Health:
Intensity = 55 % - 70 % of maximum
heart rate
Program Cardio:
Intensity = 70 % - 80 % of maximum
heart rate
Program Power:
Intensity = maximal 90 % of maximum
heart rate
Example:
You are 30 years old and want to do the
“Fatburn“ program.
Calculation: 220 – 30 = 190
55 % of 190 = 114
70 % of 190 = 133
Your optimal heart rate is between
114 and 133 beats per minute.
180
170
160
150
140
130
120
110
100
90
80
20
25
30
35
40
45
50
55
60
65
70
Heart rate (Beats per minute)
Age (Years)
Power
Cardio
Fatburn/Health
Warm Up/Cool Down
Personal Training
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>> work-out parameter >> 08
Regulation of intensity with the output in watt (”Watts“)*
In using the output in watt you can regulate the intensity of your work-out more precisely because
Watt indicates the actual performed work. It is for this reason work-outs applying the output in watt are
used for rehabilitative purposes.
In the frame of rehabilitative exercises your optimal watt output can be precisely measured with
an initial performance check. Please consult your doctor if you would like to exercise for rehabilitative
purposes.
Computer program Watts*:
After entering your optimal watt output the computer will automatically increase the resistance until
your optimal watt output is reached (independently of speed). To program the computer please consult the operating instructions in the assembly instructions.
Regulation of intensity with preset computer programs**
The preset computer programs offer you the possibility of exercise with different profiles (see computer). In order to not to put too great a strain on yourself we recommend using the heart rate or the
output in watts as means of control. Adjust speed or resistance if needed. To program the computer
please consult the operating instructions in the assembly instructions.
The whole program should take between 10 and 30 minutes.
* only if equipped with watt output function
** only if equipped with preset computer programs
Calculate the optimal watt output of your
work-out as follows:
Program Fatburn/Health:
1 - 1,5 times your body weight
(kg x 1,5 = optimal watt output)
Program Cardio:
1,5 - 2 times your body weight
(kg x 2 = optimal watt output)
Program Power:
2 - 2,5 times your body weight
(kg x 2,5 = optimal watt output)
Example:
Your weight is 80 kg and you want to do
the “Fatburn“ program.
Calculation: 80 x 1 = 80
80 x 1,5 = 120
Your optimal watt output is between
80 and 120 watt.
Output (Watt)
Weight (kg)
250
230
210
190
170
150
130
110
90
70
50
50
55
60
65
70
75
80
85
90
95
Power
Cardio
Fatburn /Health
Personal Training
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>> equipment adjustments | work-out >> 09
Equipment adjustments
An optimal seating position is crucial for comfortable cycling.
Work-out
Warm-up
Warm up before a work-out. Do some easy cycling for about 3 - 5 minutes. Your heart frequency should
not exceed 55 % of your maximum heart frequency (see p. 007 ”How do I regulate the intensity of my
work-out“). After the warm-up you can start with the various work-out programs. The time to warm up
is not included in the time it takes to do the work-out programs.
Practical realization
Please follow the parameters given in the chart of the work-out programs when exercising (see p. 006
”How should I exercise“) and control the intensity of your work-out (Fatburn/Health, Cardio and Power)
with your heart frequency or with the output in watt* (see p. 007 ”How do I regulate the intensity of my
work-out“).
* only if equipped with watt output function
Body position
Your handlebars should be set to a
position in which you can reach them with
slightly bent arms.
Height of seat
As a general rule you should be able to reach
the pedal with your heel when straightening your
leg and aligning it with the pipe supporting the seat.
Personal Training
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>> work-out >> 10
Cool down/Stretching
At the end of your work-out, cool down with 2 minutes easy cycling, you should stretch then the muscles previously used. Hold the described stretching position for about 10 - 20 seconds. You should only
feel a slight pull, no pain! Repeat each stretching position three times in a row. Concentrate on keeping
your back straight while stretching (no hollow back)!
Stand on one leg knees touching,
straighten your hips and reach for one
leg at the ankle. Pull your leg towards
your buttocks until you feel a slight pull.
Straighten your back leg keeping your
heel constantly on the floor and bend
forward until you feel a slight pull.
Place the stretched leg on an elevated
surface (step, chair, ...) and bend forward
keeping your back straight until you feel
a slight pull.
Tip: Imagine your navaltouching your
thigh.
Front side of thigh
Calf muscles
Back side of thigh
Personal Training
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>> wheight loss, diet and cross training >> 11
Loose weight, diet and cross training
To lose weight, shape up, and ensure maximum success of your tness program a healthy
diet is also very important besides exercising regularly. Here is some information and a few
tips concerning this topic.
Loose weight
Your diet has a significant influence on your health, fitness, performance, and your well being. The most
common sins in a diet within our modern society are to much consumption of:
• calories
• fat (i.e. chocolate)
• sugar (i.e. sweets/candy)
• salt
• alcohol
Overweight can lead to health problems (mainly cardiovascular an orthopedic problems), to a reduced
performance in sports, and in every day life to a decrease in well being. A well balanced combination
of sportive activities and a change in diet works against these problems. However, none of these measures can bring about long term improvement on their own.
In science the unit for energy in a diet is referred to as kilo calories (kcal). A body needs to burn energy
in order to ensure a constant temperature as well as bodily functions. In the course of an ordinary day
without any considerable physical activities men use approximately 2200 to 2300 kcal, women about
2000 kcal. The amount of calories (in kcal) is indicated in the nutrition facts on most foods.
A person always loses weight if the consumption of kcal per day is less than the per-son’s
basic need.
With physical activities the demand for calories can be dramatically increased.
The computer of your fitness equipment displays your approximate use of energy (kcal) during one
exercise*. In order to lose weight in a sensible and sustainable way you also have to take into account a
healthy diet besides physical activities to raise your demand for energy.
Diet
To ensure an optimal work-out success you should consider the following guidelines to a healthy diet:
Adjust your diet to your need
When doing sports calories and nutrients are being used at a different ratio. Frequent endurance workouts empty your carbohydrate storage which then needs to be replenished.
In this case foods with high carbohydrate content like potatoes, rice, cereals and noodles are ideal.
However, when doing a pure Fatburn work-out to lose weight the use of carbohydrates is lower and
therefore does not need as much replenishing.
The Power work-out (especially when building muscle) slightly increases your demand for pro-tein
which can be satisfied with lean meat, fish, dairy products (low-fat cream, yogurt), and protein containing fruit (i.e. kidney beans).
* only if equipped with indication of calories
Personal Training
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>> wheight loss, diet and cross training >> 12
Reduce animal fat in favor of vegetable oils
The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals,
various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead
to health problems. It can help develop various deficiencies like arterioscle-rosis (vascular constriction),
gallstones, or overweight. In general you should preferably use vegetable oil from soy beans, thistles,
sunflower seeds, or olives rather than animal fat like cooking fat or butter.
Reduce the consumption of sugar and sweets/candy
Eat fruit for a snack rather than sweets.
Reduce the amount of salt in your diet
Too much salt is one of the factors which causes high blood pressure. The average daily need is
ca. 3 - 5 g. However, many people consume 15 - 25 g and more per day. Foods like pre-cooked meals,
canned food, or chips contain a particularly high proportion of salt.
The loss of salt through physical activity does not need to be replaced with regular salt.
Consumption of foods with high ber content
Fibers are the parts of food which are indigestible to the human stomach. They stimulate the functioning of the bowels and provide nutrition to the bacteria in the large intestine. In order to eat a sufficient
amount of fibers your diet should contain a high proportion of products made of whole wheat (bran,
linseeds, cereals), vegetables, salad and fruit.
Reduce respectively avoid stimulants
Alcohol contains many calories and slows down regeneration.
Nicotine helps developing vascular problems and can considerably reduce your endurance
performance.
Drink while doing sports
Perspiration is a natural part of doing sports. A loss of fluid of as little as 2 % of your body weight (corresponds with a loss of about two liters through perspiration) will already notably reduce your performance ability. Therefore you should drink a sufficient amount of fluids especially during the work-out,
ideally 200 to 250 ml (7 to 9 fluid ounces) every 10 to 15 minutes. In the course of one day you should
drink 3 - 5 liters. The more physical activities you do and the more you perspire the more you should
also drink. Use isotonic drinks or diluted fruit juices to quench your thirst and as an ideal replacement
for used electrolytes (calcium, magnesium, potassium) and carbohydrates.
Cross training
To ensure an optimal performance of your body you have to exercise the cardiovascular system as well
as your muscles. A cross training ideally consists of three parts:
1. Specific endurance work-out in every category
(see work-out ”Fatburn/Health, Cardio and Power“)
An endurance work-out improves your cardiovascular system and causes an increase in burning
fat and calories. It will melt those extra pounds and therefore accentuate your muscles.
2. Systematic muscle work-out
(i.e. exercising on multi-position stations, abdominal machines, free weights etc.)
Systematic muscle work-out allows you to shape up and helps supporting the human skeleton.
This support prevents you from exerting to great a strain on single body parts like for example
knee or hip joints, spinal column, etc.
Personal Training
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>> wheight loss, diet and cross training >> 13
3. A balanced diet with the ”correct“ amount of calories
(see p. 011 ”diet and lose weight“)
Your diet should be in balance with your work-out: high in carbohydrates, low in fat and high in
protein particularly when doing the Power work-out.
To ensure long term success you should not merely exercise without an aim. Success can be planned if
you follow the correct system. The exercise instructions given provide a systematic overview on how to
methodically and sensibly organize your work-out. It is not necessary to be completely exhausted after
a work-out in order to achieve your aims. You should rather concentrate on your exercise techniques
and control the intensity of your work-out with your heart frequency or the output in watt*. Especially
beginners should consider the motto: Quality of work-out is more important than quantity.
We hope to have helped you in planning and carrying out your individual fitness program and wish
you lots of fun with your personal work-out.
Your ENERGETICS - team
* only if equipped with watt output function
The pictures are used as illustrations and explanations of the exercises and may not correspond with the actual purchased equipment.
Visual appearance of the equipment is subject to alterations.
The content of this exercise instructions was checked carefully. There is no liability of the publisher, neither in cases of printing- or general
mistakes, nor in fortune- personal- or property damages. Use and reproduction of text and pictures is possible only with a written authori-
zation of the publisher.
Personal Training
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