ɉɟɪɫɨɧɚɥɶɧɵɟ ɞɚɧɧɵɟ
Ɉɫɧɨɜɵɜɚɹɫɶ ɧɚ ɜɜɟɞɟɧɧɵɟ ȼɚɦɢ ɩɟɪɫɨɧɚɥɶɧɵɟ ɞɚɧɧɵɟ
,
Ɇɨɧɢɬɨɪ ɉɭɥɶɫɚ
ɪɚɫɫɱɢɬɵɜɚɟɬ ɰɟɥɟɜɭɸ ɡɨɧɭ ɩɭɥɶɫɚ
,
ɤɨɬɨɪɨɣ ɫɥɟɞɭɟɬ ɩɪɢɞɟɪɠɢɜɚɬɶɫɹ ɜ ɯɨɞɟ
ɬɪɟɧɢɪɨɜɨɤ
,
ɟɫɥɢ ɜɵ ɜɵɛɪɚɥɢ ɪɟɠɢɦɵ ɧɢɡɤɨɢɧɬɟɧɫɢɜɧɨɣ ɚɷɪɨɛɢɤɢ
(“BURNING”)
ɢɥɢ
ɜɵɫɨɤɨɢɧɬɟɧɫɢɜɧɨɣ ɚɷɪɨɛɢɤɢ
(“AEROBIC”).
ɉɨɷɬɨɦɭ ɛɭɞɶɬɟ ɜɧɢɦɚɬɟɥɶɧɵ ɢ ɝɪɚɦɨɬɧɨ
ɩɪɨɢɡɜɨɞɢɬɟ ɜɫɟ ɭɫɬɚɧɨɜɤɢ ɞɥɹ ɛɨɥɟɟ ɱɟɬɤɢɯ ɩɨɤɚɡɚɧɢɣ
.
x
ɋɬɨɢɬ ɬɚɤɠɟ ɩɟɪɢɨɞɢɱɟɫɤɢ ɨɛɧɨɜɥɹɬɶ ɩɟɪɫɨɧɚɥɶɧɵɟ ɞɚɧɧɵɟ
.
ɑɚɫɬɨɬɚ ɋɟɪɞɟɱɧɵɯ ɋɨɤɪɚɳɟɧɢɣ
(
ɉɭɥɶɫ
)
ɜ ɫɨɫɬɨɹɧɢɢ ɩɨɤɨɹ
ȼ ɞɚɧɧɵɯ ɱɚɫɚɯ ɩɨ ɭɦɨɥɱɚɧɢɸ ɭɫɬɚɧɨɜɥɟɧɨ ɡɧɚɱɟɧɢɟ ɩɭɥɶɫɚ ɜ ɫɨɫɬɨɹɧɢɢ ɩɨɤɨɹ
– 60
ɭɞɚɪɨɜ ɜ ɦɢɧɭɬɭ
.
Ɂɧɚɱɟɧɢɟ ɩɭɥɶɫɚ ɜ ɫɨɫɬɨɹɧɢɢ ɩɨɤɨɹ
–
ɤɨɥɢɱɟɫɬɜɨ ɭɞɚɪɨɜ ɫɟɪɞɰɚ ɜ ɦɢɧɭɬɭ
,
ɤɨɝɞɚ ɜɵ ɧɟ
ɜɵɩɨɥɧɹɟɬɟ ɤɚɤɢɯ
-
ɥɢɛɨ ɭɩɪɚɠɧɟɧɢɣ
,
ɚ ɨɬɞɵɯɚɟɬɟ
.
Ʌɭɱɲɟ ɜɫɟɝɨ
,
ɟɫɥɢ ɜɵ ɩɨɫɱɢɬɚɟɬɟ ɞɚɧɧɨɟ ɡɧɚɱɟɧɢɟ ɩɭɥɶɫɚ ɭɬɪɨɦ
,
ɫɪɚɡɭ ɩɨɫɥɟ
ɩɪɨɛɭɠɞɟɧɢɹ
.
ɉɪɢɥɨɠɢɬɟ ɩɚɥɟɰ ɤ ɡɚɩɹɬɶɸ ɩɪɨɬɢɜɨɩɨɥɨɠɧɨɣ ɪɭɤɢ ɢ ɩɨɫɱɢɬɚɣɬɟ
ɤɨɥɢɱɟɫɬɜɨ ɭɞɚɪɨɜ ɡɚ
15
ɫɟɤɭɧɞ
,
ɩɨɬɨɦ ɭɦɧɨɠɶɬɟ ɞɚɧɧɨɟ ɡɧɚɱɟɧɢɟ ɜ
4
ɪɚɡɚ
–
ɩɨɥɭɱɢɶɟ
ɧɟɨɛɯɨɞɢɦɵɟ ɞɚɧɧɵɟ
.
ȿɞɢɧɢɰɚ ɜɟɫɚ
ȼ ɞɚɧɧɵɯ ɱɚɫɚɯ ɩɨ ɭɦɨɥɱɚɧɢɸ ɭɫɬɚɧɨɜɥɟɧɵ ɤɢɥɨɝɪɚɦɦɵ ɜ ɤɚɱɟɫɬɜɟ ɟɞɢɧɢɰɵ
ɢɡɦɟɪɟɧɢɹ ɜɟɫɚ
.
ɂɫɩɨɥɶɡɭɹ ɞɚɧɧɭɸ ɭɫɬɚɧɨɜɤɭ
,
ɜɵ ɦɨɠɟɬɟ ɜɵɛɪɚɬɶ ɟɞɢɧɢɰɭ ɜɟɫɚ
:
ɤɢɥɨɝɪɚɦɦɵ
(“k”)
ɢɥɢ
ɮɭɧɬɵ
(“lb”).
Ɂɧɚɱɟɧɢɟ ɜɟɫɚ
ɂɫɩɨɥɶɡɭɹ ɞɚɧɧɭɸ ɭɫɬɚɧɨɜɤɭ
,
ɜɵ ɭɫɬɚɧɚɜɥɢɜɚɟɬɟ ȼɚɲ ɜɟɫ
.
ȼ ɞɚɧɧɵɯ ɱɚɫɚɯ ɩɨ ɭɦɨɥɱɚɧɢɸ ɭɫɬɚɧɨɜɥɟɧɨ ɡɧɚɱɟɧɢɟ ɜɟɫɚ
– 60
ɤɢɥɨɝɪɚɦɦ
.
ȼɨɡɪɚɫɬ
ɂɫɩɨɥɶɡɭɹ ɞɚɧɧɭɸ ɭɫɬɚɧɨɜɤɭ
,
ɜɵ ɭɫɬɚɧɚɜɥɢɜɚɟɬɟ ȼɚɲ ɜɨɡɪɚɫɬ
.
ȼ ɞɚɧɧɵɯ ɱɚɫɚɯ ɩɨ ɭɦɨɥɱɚɧɢɸ ɭɫɬɚɧɨɜɥɟɧ ɜɨɡɪɚɫɬ
– 30
ɥɟɬ
.
ɉɨɥ
ɂɫɩɨɥɶɡɭɹ ɞɚɧɧɭɸ ɭɫɬɚɧɨɜɤɭ
,
ɜɵ ɭɫɬɚɧɚɜɥɢɜɚɟɬɟ ȼɚɲ ɩɨɥ
.
ȼ ɞɚɧɧɵɯ ɱɚɫɚɯ ɩɨ ɭɦɨɥɱɚɧɢɸ ɭɫɬɚɧɨɜɥɟɧ ɦɭɠɫɤɨɣ ɩɨɥ
.
ɍɫɬɚɧɨɜɤɚ ɞɨɩɨɥɧɢɬɟɥɶɧɵɯ ɢ ɩɟɪɫɨɧɚɥɶɧɵɯ ɞɚɧɧɵɯ
x
ȿɫɥɢ ɧɚ ɞɢɫɩɥɟɟ ɱɚɫɨɜ ɩɪɢɫɭɫɬɜɭɟɬ ɢɧɞɢɤɚɬɨɪ ɧɢɡɤɨɝɨ ɡɚɪɹɞɚ ɩɢɬɚɧɢɹ
,
ɩɪɨɢɡɜɟɞɟɧɢɟ
ɥɸɛɵɯ ɭɫɬɚɧɨɜɨɤ ɧɟɜɨɡɦɨɠɧɨ
.
1.
ɇɚɠɦɢɬɟ ɢ ɭɞɟɪɠɢɜɚɣɬɟ ɜ ɬɟɱɟɧɢɟ ɧɟɫɤɨɥɶɤɢɯ ɫɟɤɭɧɞ ɤɧɨɩɤɭ
“POWER”
ɞɥɹ
ɧɚɱɚɥɚ ɪɚɛɨɬɵ ɦɨɧɢɬɨɪɚ ɩɭɥɶɫɚ
.
x
ɉɪɢ ɷɬɨɦ ɧɚ ɞɢɫɩɥɟɟ ɱɚɫɨɜ ɩɨɹɜɢɬɫɹ ɧɭɥɟɜɨɟ ɡɧɚɱɟɧɢɟ ɫɟɤɭɧɞɨɦɟɪɚ ɢɥɢ ɪɟɡɭɥɶɬɚɬ
ɩɨɫɥɟɞɧɟɝɨ ɢɡɦɟɪɟɧɢɹ
.
x
ɇɟ ɡɚɛɵɜɚɣɬɟ ɨ ɬɨɦ
,
ɱɬɨ ɜɫɟ ɭɫɬɚɧɨɜɤɢ
,
ɨ ɤɨɬɨɪɵɯ ɛɭɞɟɬ ɫɤɚɡɚɧɨ ɞɚɥɟɟ
,
ɧɟɜɨɡɦɨɠɧɨ
ɩɪɨɢɡɜɟɫɬɢ ɩɪɢ ɪɚɛɨɬɚɸɳɟɦ ɫɟɤɭɧɞɨɦɟɪɟ
.
2.
ɇɚɠɦɢɬɟ ɢ ɭɞɟɪɠɢɜɚɣɬɟ ɤɧɨɩɤɭ
“MODE/SELECT”
ɜ ɬɟɱɟɧɢɟ ɧɟɫɤɨɥɶɤɢɯ
ɦɢɧɭɬ ɞɨ ɩɨɹɜɥɟɧɢɹ ɢɧɞɢɤɚɬɨɪɚ ɟɞɢɧɢɰɵ ɷɧɟɪɝɢɢ
: “kcal” (
ɤɢɥɨɤɚɥɨɪɢɢ
)
ɢɥɢ
“kj”
(
ɤɢɥɨɞɠɨɭɥɢ
).
3.
ɇɚɠɦɢɬɟ ɤɧɨɩɤɭ
“MODE/SELECT”
ɲɟɫɬɶ ɪɚɡ ɞɨ ɩɨɹɜɥɟɧɢɹ ɢɧɞɢɤɚɬɨɪɚ
“SET”:
ɉɨɬɪɟɛɥɟɧɢɟ ɷɧɟɪɝɢɢ
(“kcal/kj”) –
ɋɠɢɝɚɧɢɟ ɠɢɪɚ
(“g/oz”) –
Ɉɛɳɟɟ ɜɪɟɦɹ
ɬɪɟɧɢɪɨɜɤɢ
(“TOTAL”) –
Ɂɧɚɱɟɧɢɟ ɜɪɟɦɟɧɢ ɬɪɟɧɢɪɨɜɤɢ ɜ ɰɟɥɟɜɨɣ ɡɨɧɟ ɩɭɥɶɫɚ
(“TARGET”) –
ɋɪɟɞɧɟɟ ɡɧɚɱɟɧɢɟ ɩɭɥɶɫɚ
(“AVG BMP”) –
Ɇɚɤɫɢɦɚɥɶɧɨɟ ɡɧɚɱɟɧɢɟ
ɩɭɥɶɫɚ
(“MAX BMP”) –
ɍɫɬɚɧɨɜɤɚ
(“SET”).
4.
ɇɚɠɦɢɬɟ ɢ ɭɞɟɪɠɢɜɚɣɬɟ ɜ ɬɟɱɟɧɢɟ
2-
ɯ ɫɟɤɭɧɞ ɤɧɨɩɤɭ
“STOP/RESET/ADJUST”
ɞɨ ɩɨɹɜɥɟɧɢɹ ɧɚ ɞɢɫɩɥɟɟ ɦɢɝɚɸɳɟɣ ɭɫɬɚɧɨɜɤɢ
Ƚɨɥɨɫɨɜɨɝɨ Ɋɭɤɨɜɨɞɫɬɜɚ
(
ȼɤɥɸɱɟɧɨ
“ON”
ɢɥɢ ȼɵɤɥɸɱɟɧɨ
“OFF”).
x
Ʉɚɠɞɨɟ ɧɚɠɚɬɢɟ ɤɧɨɩɤɢ
“STOP/RESET/ADJUST”
ɩɨɡɜɨɥɹɟɬ ɩɟɪɟɯɨɞɢɬɶ
ɨɬ ɨɞɧɨɣ ɭɫɬɚɧɨɜɤɢ ɤ ɞɪɭɝɨɣ ɜ ɫɥɟɞɭɸɳɟɣ ɩɨɫɥɟɞɨɜɚɬɟɥɶɧɨɫɬɢ
:
ȼɵɛɪɚɧ
ɪɟɠɢɦ ɭɫɬɚɧɨɜɨɤ
– (
ɭɞɟɪɠɢɜɚɧɢɟ ɤɧɨɩɤɢ
“STOP/RESET/ADJUST”
ɜ
ɬɟɱɟɧɢɟ
2-
ɯ ɫɟɤɭɧɞ
) –
Ƚɨɥɨɫɨɜɨɟ ɪɭɤɨɜɨɞɫɬɜɨ
– (
ɧɚɠɚɬɢɟ ɤɧɨɩɤɢ
“STOP/RESET/ADJUST”) –
Ɋɟɠɢɦ ɍɩɪɚɠɧɟɧɢɣ
–
ɉɭɥɶɫ ɜ ɫɨɫɬɨɹɧɢɢ
ɩɨɤɨɹ
–
ȿɞɢɧɢɰɚ ɜɟɫɚ
–
ȼɟɫ
–
ȼɨɡɪɚɫɬ
–
ɉɨɥ
–
ȿɞɢɧɢɰɚ ɪɚɫɯɨɞɨɜɚɧɢɹ
ɷɧɟɪɝɢɢ
.
x
ȿɫɥɢ ɜ ɬɟɱɟɧɢɟ
2-3
ɦɢɧɭɬ ɜɵ ɧɟ ɩɪɨɢɡɜɨɞɢɬɟ ɧɢɤɚɤɢɯ ɭɫɬɚɧɨɜɨɤ ɜ
ɥɸɛɨɦ ɢɡ ɪɟɠɢɦɨɜ
,
ɱɚɫɵ ɚɜɬɨɦɚɬɢɱɟɫɤɢ ɩɟɪɟɯɨɞɹɬ ɤ ɞɢɫɩɥɟɸ
“SET”.
5.
ɉɪɢ ɜɵɛɪɚɧɧɨɦ ɞɢɫɩɥɟɟ ɭɫɬɚɧɨɜɨɤ Ƚɨɥɨɫɨɜɨɝɨ Ɋɭɤɨɜɨɞɫɬɜɚ
,
ɢɫɩɨɥɶɡɭɹ
ɤɧɨɩɤɢ
“+”
ɢ
“ –”,
ɜɤɥɸɱɢɬɟ
(“ON”)
ɢɥɢ ɜɵɤɥɸɱɢɬɟ
(“OFF”)
ɞɚɧɧɭɸ
ɮɭɧɤɰɢɸ
.
6.
ɇɚɠɦɢɬɟ ɤɧɨɩɤɭ
“STOP/RESET/ADJUST”.
x
ɉɪɢ ɷɬɨɦ ɧɚ ɞɢɫɩɥɟɟ ɩɨɹɜɢɬɫɹ ɦɢɝɚɸɳɚɹ ɢɧɞɢɤɚɰɢɹ ɬɟɤɭɳɟɝɨ ɪɟɠɢɦɚ
(“BURNING” (
ɧɢɡɤɨɢɧɬɟɧɫɢɜɧɚɹ ɚɷɪɨɛɢɤɚ
), “AEROBIC”
(
ɜɵɫɨɤɨɢɧɬɟɧɫɢɜɧɚɹ ɚɷɪɨɛɢɤɚ
), “MANUAL” (
ɩɪɨɢɡɜɨɥɶɧɵɣ ɪɟɠɢɦ
).
7.
ɇɚɠɢɦɚɣɬɟ ɤɧɨɩɤɭ
“MODE/SELECT”
ɞɥɹ ɩɟɪɟɯɨɞɚ ɢɡ ɪɚɡɪɹɞɚ ɜ ɪɚɡɪɹɞɚ ɜ
ɫɥɟɞɭɸɳɟɣ ɩɨɫɥɟɞɨɜɚɬɟɥɶɧɨɫɬɢ
:
Ⱥɷɪɨɛɢɤɚ ɧɢɡɤɨɣ ɢɧɬɟɧɫɢɜɧɨɫɬɢ
(
ȼɟɪɯɧɹɹ ɢ
ɧɢɠɧɹɹ ɝɪɚɧɢɰɵ ɩɭɥɶɫɚ
) –
Ⱥɷɪɨɛɢɤɚ ɜɵɫɨɤɨɣ ɢɧɬɟɧɫɢɜɧɨɫɬɢ
–
ȼɟɪɯɧɢɣ
ɩɪɟɞɟɥ ɡɧɚɱɟɧɢɹ ɩɭɥɶɫɚ ɩɪɢ ɩɪɨɢɡɜɨɥɶɧɨɦ ɪɟɠɢɦɟ
–
ɇɢɠɧɢɣ ɩɪɟɞɟɥ
ɡɧɚɱɟɧɢɹ ɩɭɥɶɫɚ ɩɪɢ ɩɪɨɢɡɜɨɥɶɧɨɦ ɪɟɠɢɦɟ
.
x
ȿɫɥɢ ɜɵ ɢɫɩɨɥɶɡɭɟɬɟ ɚɷɪɨɛɧɵɣ ɢ ɠɢɪɨɫɠɢɝɚɸɳɢɣ ɪɟɠɢɦɵ
,
ɱɚɫɵ
ɚɜɬɨɦɚɬɢɱɟɫɤɢ ɪɚɫɫɱɢɬɵɜɚɸɬ ɞɨɩɭɫɬɢɦɵɟ ɜɟɪɯɧɢɣ ɢ ɧɢɠɧɢɣ ɩɪɟɞɟɥɵ
ɩɭɥɶɫɚ
.
x
ȿɫɥɢ ɜɵ ɢɫɩɨɥɶɡɭɟɬɟ ɩɪɨɢɡɜɨɥɶɧɵɣ ɪɟɠɢɦ
,
ɫ ɩɨɦɨɳɶɸ ɤɧɨɩɨɤ
“+”
ɢ
“ –”
ɫɚɦɨɫɬɨɹɬɟɥɶɧɨ ɭɫɬɚɧɨɜɢɬɟ ɝɪɚɧɢɰɵ ɡɧɚɱɟɧɢɣ ɩɭɥɶɫɚ
(
ɦɚɤɫɢɦɚɥɶɧɨɟ
ɡɧɚɱɟɧɢɟ ɜɟɪɯɧɟɝɨ ɩɪɟɞɟɥɚ
– 190
ɭɞɚɪɨɜ ɜ ɦɢɧɭɬɭ
,
ɦɢɧɢɦɚɥɶɧɨɟ
– 30).
x
ɍɞɟɪɠɢɜɚɧɢɟ ɤɧɨɩɨɤ ɜ ɧɚɠɚɬɨɦ ɫɨɫɬɨɹɧɢɢ ɩɨɡɜɨɥɹɟɬ ɢɡɦɟɧɹɬɶ ɡɧɚɱɟɧɢɹ ɫ
ɛɵɫɬɪɨɣ ɫɤɨɪɨɫɬɶɸ
.
8.
ɇɚɠɦɢɬɟ ɤɧɨɩɤɭ
“STOP/RESET/ADJUST”.
x
ɉɪɢ ɷɬɨɦ ɧɚ ɞɢɫɩɥɟɟ ɩɨɹɜɢɬɫɹ ɬɟɤɭɳɟɟ ɡɧɚɱɟɧɢɟ ɩɭɥɶɫɚ ɜ ɫɨɫɬɨɹɧɢɢ ɩɨɤɨɹ
.
9.
ɂɫɩɨɥɶɡɭɹ ɤɧɨɩɤɢ
“+”
ɢ
“ –”,
ɭɫɬɚɧɨɜɢɬɟ ɡɧɚɱɟɧɢɟ ɩɭɥɶɫɚ ɜ ɫɨɫɬɨɹɧɢɢ ɩɨɤɨɹ
ɜ ɞɢɚɩɚɡɨɧɟ ɨɬ
30
ɞɨ
145
ɭɞɚɪɨɜ ɜ ɦɢɧɭɬɭ
.