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Manual de usuario Gold's Gym, modelo 831.285780

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This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the middle of your training zone. It may also be helpful to use workout program 1, 2, or 4 on the console (see pages 6, 7, and 8). HOW TO MEASURE YOUR HEART RATE To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES Each workout should include three important parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming up Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Training Zone Exercise After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exerciseNnever hold your breath. Cooling Down Finish each workout with 5 to 10 minutes of stretching. Stretching after exercise develops flexibility and helps prevent post-exercise problems. A proper cool-down should leave you feeling relaxed and comfortably tired. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. PART LISTNModel No. 831.285780 R0697A Key Part Key Part No. No. Qty. Description No. No. Qty. Description 1 NSP 1 Frame 33 104622 4 #8 x 3/8O Screw 2 138777 1 Upright 34 125755 2 Foam Stop Cover 3 138756 1 Right Pedal Bracket 35 133811 2 Pedal Cover 4 138757 1 Left Pedal Bracket 36 013282 8 #8 x 1/2O Pedal Screw 5 138758 1 Right Upper Pedal Arm 37 110576 16 Bronze Pivot Bushing 6 138760 1 Left Upper Pedal Arm 38 120414 2 Frame Endcap 7 138759 1 Right Lower Pedal Arm 39 101768 2 3/8O Axle Cap 8 138761 1 Left Lower Pedal Arm 40 103903 12 1/2O Axle Cap 9 138771 2 3 3/8O Plastic Spacer 41 109470 4 1/2O x 3 1/2O Rod 10 138775 1 Right Handlebar 42 115425 1 3/8O x 6 3/4O Rod 11 138776 1 Left Handlebar 43 138769 1 5/8O x 15O Rod 12 137821 2 Shock w/Gear and Bushing 44 138772 2 Wheel 13 138773 2 Limit Pin 45 013033 2 M6 x 20mm Button Screw 14 120271 2 Shock Clamp 46 138770 2 3/8O Flat Washer 15 127551 4 M6 X 20mm Bolt 47 138872 2 Rubber Bumper 16 138768 4 M6 Flat Washer 48 138766 4 #3 Limit Switch Nut 17 012142 4 M6 Locknut 49 121518 3 M10 x 25mm Bu...