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3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles to 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.
Muscle Toning
To tone muscle while on your Upright Bike you will need to have the resistance set quite high.
This will put more strain on our 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 harden than normal. You
may 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 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.
