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EXERCISE GUIDELINES
Using your Bike
will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with calorie controlled diet help you lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will
also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as
shown below. Each stretch should be held for approximately 30 seconds, do not force or jerk your
muscles into a stretch - if it hurts, STOP.
CALF / ACHILLES
INNER THIGH
FORWARD
BENDS
SIDE BENDS OUTER THIGH
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work to your but it is very important to maintain a steady tempo throughout. The
rate of work should be sufficient to raise your heartbeat into the target zone shown on the graph
below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes
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