Personal Training

FITNESS BIKE

Exercise Instructions

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Personal Training

Dear Customer,

Content

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.

Introduction
Work-out parameter
Equipment adjustments
Work-out
Wheight loss, diet and
cross training

P. 003
P. 004
P. 009
P. 009
P. 011

Your ENERGETICS - Team

>> content >> 002

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Personal Training

Introduction
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.

Mm. ischiocrurales

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M. sartorius

M. rectus
femoris
M. vastus
lateralis
M. vastus
medialis

M. semitendinosus
M. gastrocnemius

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

M. semimembranosus

>> introduction >> 003

M. quadriceps
femoris

M. biceps
femoris

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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.

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* only if equipped with watt output function

Work-out parameter
What goals do I want to achieve
Fatburn/Health

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.

>> work-out parameter >> 004

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.

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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
1. How old are you?
Age
under 30 years
30 - 50 years
over 50 years

Points

Points
3
2
1

2. Calculate your weight!

Subtract 100 from your height (in cm)
Compare the result with the following chart:
What is correct for you?
Overweight
My body weight is more than 10% over the calculated result

Normal weight
My body weight is equal (10%) to the calculated result
Underweight
My body weight is more than 10% less than the calculated result

Points

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0
4
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
Points
4
2
0

Evaluation
2 - 6 Points:

You are the wellness typ, we recommend that you start off with
the wellness programs.

7 - 10 Points:

You are the fitness typ, we recommend that you you start off with
the fitness programs.

11 - 14 Points:

You are the performance typ, we recommend you to use the

performance programs.

>> work-out parameter >> 005

4. How do you estimate your curent fitness?

Fitness
very fit
of average fitness
slightly below average fitness

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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.
Work-out program Fatburn/Health
Goal

Practical realization

to reduce fat/
to lose weight/
for a healthy work-out

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

Fitness

Performance

2 - 3 times per week

20 - 25 minutes

2 - 3 times per week

25 - 30 minutes

2 - 3 times per week

30 - 40 minutes

Work-out program Cardio

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Goal

Practical realization

to increase the
performance of
your cardiovascular system

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

Fitness

Performance

2 - 3 times per week

15 minutes

3 - 4 times per week

15 minutes

3 - 4 times per week

20 minutes

Goal

Practical realization

to increase power
endurance/
body shaping/
tightening of tissue

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

Fitness

Performance

Not recommended

2 - 3 times per week

15 minutes

3 - 4 times per week

15 - 20 minutes

* only if equipped with watt output function

>> work-out parameter >> 006

Work-out program Power

Personal Training

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!
Calculate the optimal heart rate of your
work-out as follows:
Maximum heart rate = 220 minus
your age

180
170
160
150
140

120

Cardio

Program Cardio:
Intensity = 70% - 80% of maximum
heart rate

Fatburn/Health

Program Power:
Intensity = maximal 90% of maximum
heart rate

100
90

Warm Up/Cool Down

Calculation: 220 30 = 190

55% of 190 = 114
70% of 190 = 133

Age (Years)

70

65

60

55

50

45

40

35

30

80
25

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Example:
You are 30 years old and want to do the
Fatburn program.

110

20

Heart rate (Beats per minute)

130

Power

Program Fatburn/Health:
Intensity = 55% - 70% of maximum
heart rate

Your optimal heart rate is between

114 and 133 beats per minute.

* only if equipped with watt output function

** only if equipped with the computer program Heart Rate

>> work-out parameter >> 007

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.

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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.
Calculate the optimal watt output of your
work-out as follows:

250

Program Fatburn/Health:
1 - 1,5 times your body weight
(kg x 1,5 = optimal watt output)

230

Power

210
190

Program Cardio:
1,5 - 2 times your body weight
(kg x 2 = optimal watt output)

170

Cardio

150

Program Power:
2 - 2,5 times your body weight
(kg x 2,5 = optimal watt output)

130

Fatburn/Health

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Example:
Your weight is 80 kg and you want to do
the Fatburn program.

90
70

Calculation: 80 x 1 = 80
80 x 1,5 = 120
Weight (kg)

100

95

90

85

80

75

70

65

60

55

50
50

Output (Watt)

110

Your optimal watt output is between

80 and 120 watt.

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 whole program should take between 10 and 30 minutes.

* only if equipped with watt output function

** only if equipped with preset computer programs

>> work-out parameter >> 008

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.

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Equipment adjustments
An optimal seating position is crucial for comfortable cycling.
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.

Body position
Your handlebars should be set to a
position in which you can reach them with
slightly bent arms.

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Work-out
Warm-up

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

>> equipment adjustments | work-out >> 009

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.

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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)!
Back side of thigh
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

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.

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Calf muscles

>> work-out >> 010

Straighten your back leg keeping your

heel constantly on the floor and bend
forward until you feel a slight pull.

Personal Training

Loose weight, diet and cross training

To lose weight, shape up, and ensure maximum success of your fitness 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.

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A person always loses weight if the consumption of kcal per day is less than the per-sons
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
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

>> wheight loss, diet and cross training >> 011

To ensure an optimal work-out success you should consider the following guidelines to a healthy diet:

Personal Training

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 fiber 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.

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Reduce respectively avoid stimulants

Alcohol contains many calories and slows down regeneration.
Nicotine helps developing vascular problems and can considerably reduce your endurance
performance.

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.

>> wheight loss, diet and cross training >> 012

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.

Personal Training

3. A balanced diet with the correct amount of calories

(see p. 012 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 authorization of the publisher.

>> wheight loss, diet and cross training >> 013

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