This stage should last for a minimum of 12 minutes though most people start at about
15-20minutes
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of
the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The
stretching exercises should now be repeated, again remembering not to force or jerk your
muscles into the stretch. As you get fitter you may need to train longer and harder. It is
advisable to train at least three times a week, and if possible space your workouts evenly
throughout the week.
4. Fault Finder
1. If you do not receive numbers appearing on your computer, please ensure all connections
are correct.
MUSCLE TONING
To tone muscle while on your EXERCISE CYCLE you will need to have the resistance set quite
high. This will put more strain on your leg muscles and may mean you cannot train for as long
as you would like. If you are also trying to improve your fitness you need to alter your training
program. You should train as normal during the warm up and cool down phases, but towards
the end of the exercise phase you should increase resistance making your legs work harder.
You will have to reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the
more calories you will burn. Effectively this is the same as if you were training to improve your
fitness, the difference is the goal.
USE
The seat height can be adjusted by removing the adjustment knob and raising or lowering the
seat. There are 7 holes in the seat post allowing for a range of heights. Once the correct height
has been chosen, refit the adjustment knob and tighten. The tension control knob allows you to
alter the resistance of the pedals. A high resistance makes it more difficult to pedal, a low
resistance makes it easier. For the best results set the tension while the bike is in use.
