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After the race
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Soak in a warm-but-not-hot bath later that same day. After this, rub Arnica gel on the legs before going to sleep.
The next day, go for a 20-minute walk to stretch and move those sore muscles. Another good idea is to get in a swimming pool and walk around or gently swim in the shallow end.
On the second day after the Comrades Marathon, take a slightly longer walk to ease sore muscles. After the muscles have warmed up, gently stretch the major muscles that are sore.
By the third and fourth days, muscles are ready to be gently used again on a stationary bike for 20 minutes at the gym. Then, spend 15 minutes thoroughly stretching all sore muscles.
Gentle cycling, swimming for a week
For the next week, continue gentle cycling or swimming at the gym while gradually increasing the amount of stretching for each muscle group to include smaller, more specific areas of the body. Remember to only stretch after exercise.
Running can begin three weeks after gentle exercise and intense stretching.
Read more:
Comrades: The survival guide
Finland Polar heart rate Bo table can S725X:
The market s most complete cycling products
POLAR heart rate represents a series of epoch-making table product innovation forefront of the real product, it is to engage in professional cycling athletes and other projects such as the triathlon athletes and the design of precision equipment. At the same time with the Chinese software allows you to the athletes of the state of scientific training and assessment system, to further guide the training of future athletes
Main features:
Options settings mode: This mode includes the use of basic, five programmable settings and the basic set of intermittent training exercise set in the basic settings can set up three goals on the threshold and heart rate zone and the time interval Movement resumed, the intermittent training settings can be set up as many as 30 intermittent and target heart rate and movement resumes; personal computing feature heat consumption, aerobic testing capabilities to forecast the maximum heart rate and preferences; personal data is also available, heart rate Table, the two time, alarm clock, set the date of watches, set the size of a bike wheel, a bike to measure and automatic switch to open and close the set.
Sports shows: in the different training set in real-time detection showed that the number of heart rate, stopwatch time, time, laps, each lap time and average heart rate, calorie consumption, see movement on the threshold heart rate, average heart rate, the highest percentage of heart rate, maximum heart rate, Movement, a bike reality, the average and maximum speed, trip distance, pedal lap, altitude, increased height, temperature, power output, the left pedal balance, pedal index.
Automatic Monitoring alarm Tip: If the deviation from target heart rate zone limit from top to bottom, heart rate tables will be issued a warning sound, allow you to adjust intensity to ensure the effective you set the target heart rate zone campaign.
Physical detection: the use of the unique Polar personal health index aerobic testing, you only need to maintain a static state of less than five minutes, you can be in the health level, equivalent to the VO2max test (that aerobic capacity of health Index). The method is convenient, safe and fast. Aerobic health of the cardiovascular system shows that the quality of oxygen to the body, the more cardiovascular health, heart function more robust.
A calculation of the user movement in the energy consumption calories.
File mode: can save 99 sports file. In the file mode, you can have access to sports date, the total workout time, sports time in the average heart rate and maximum heart rate, movements recover data, the use of the maximum and minimum levels of heart rate, in a training, higher, lower target heart rate zone, Calorie consumption, intermittent training materials, information on every lap, cumulative total exercise time, every lap at the end of the ride and speed of information, the total distance cycling, the average and maximum speed, average and the fastest lap of the foot, bicycle cumulative And the journey time, the average, maximum and minimum altitude, average, maximum and minimum temperatures, increased height, bicycle output power, pedal index, the left pedal balance, by default records kept by the speed heart rate information.
In a number of sports training, it can be attached to the practical choice of sports shoes on the POLAR S1TM shoes folder, accurate measurement of running speed and distance (only applicable to S725X)
OwnOptimizerTM personal optimization - to help you in the campaign period balance training load, improve training results, and avoid long-term training of inadequate training or transition.
Exercise Settings / intermittent training functions - pre-set five stages set up training with the set target heart rate zone, along with heart rate to campaign for the resumption of training based on the timing.
POLAR power output sensor (alternative) - measured at that time, average and maximum output power; It also has L / R Balance pedal around balance function (about the balance between foot) and Pedaling Lndex foot function index (feet can show Tap each crank rotation lap energy is evenly). POLAR S725/S725X/S720i compatible with the bike features: speed sensors are equipped with handrails and bike-fixtures. With speed sensors record speed, distance information, sports trips, Bicycle average / maximum speed of the bicycle-and time. Equipped with optional pedal lap sensors, you can measure the movement of energy consumption. Equipped with optional power output sensors, can measure your Cycling s power, to test your sports performance.
Heart-touch-free by function: heart rate during exercise will form into the heart rate transmission belt POLAR signs, displays time and heart rate limits from top to bottom, background automatically turn on the Lantern Festival.
Wireless transmission technology: the use of heart rate transmission with the acquisition heart waves, through a wireless transmission technology to send heart rate or end table, this is the most accurate measurement of heart rate way to watch the two models: the two can set the time, calendar, alarm clock, stopwatch link Computer functions: PolarPrecisionPerformance4.0 with senior Chinese sports version of the software can be trained through the infrared port to download data to your computer, the computer can also set all kinds of information contained information on the table to heart rate, regular exercise test results, providing data Reference.
Mobile connectivity: access, store and transmit your personal data to Duanlian Nokia Nokia5140 phone; can also Nokia5140 phone Duanlian will sum up data send text messages to the relevant people.
Waterproof: 30 m
Additional information:
From www.health24.com:
Tips and recommendations for selcting and using a stationary bike. Proper positioning on a bicycle will provide for comfortable and enjoyable.
Exercise bikes commonly referred to, as stationary bike is probably the most popular home exercise equipment. The best part about these stationary.
Sears Stationary Exercise Bike. Bollinger Aerometer Precision Upright Bike. 2, 1, Sears 267.291221, Sears Ergometer or Voit Tre Stationary.
The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners.
Riding on a stationary exercise bike provides a variety of health benefits, and tends to be particularly suitable for people with certain.
Exercise Machine at Theracycle. Your source for home exercise equipment, stationary bike, physical therapy equipment and exercise.
With our prices you'll want to make space for a stationary bike, a recumbent bike, or an upright exercise bike. Choose that recumbent bike, stationary.
Welcome to our exercise bike review of the B50 Exercise Bike by Fitnex. We were impressed with the Fitnex B50 exercise bike when we first saw it and.
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