Body Sculpture BC-6730G-HB, Manual, Page: 10 / 15

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Using your PROGRAMMABLE MAGNETIC BIKE will provide you with several benefits. It will improve your physical fitness, tone
your muscles 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.
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 at your
own pace and be sure 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.
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 phase. First, reduce your
tempo and continue at this slower pace for approximately 5 minutes before you get off your MAGNETIC BIKE. 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 to
space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your PROGRAMMABLE MAGNETIC BIKE 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 may 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 the 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. This
is effectively the same as if you were training to improve your fitness, the difference being the goal.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD
BENDS
CALF/ACHILLES STRETCHES
This stage should last for a minimum of 12
minutes though most people start at about
15-20 minutes.