E
E
X
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R
R
C
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S
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E
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N
N
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T
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U
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O
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Using your
E-Z BIKE
will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a 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.
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF / ACHILLES
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 own pace but it is very important to maintain a steady tempo throughout. The rate
of work should be sufficient to raise your heart beat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20 25 30 35 40 45 50 55 60 65 70 75
TARGET ZONE
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.
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
