8
3. Cooling-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 Exercise 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 possibl
e to space your workouts evenly throughout the week.
M
M
U
U
S
S
C
C
L
L
E
E
T
T
O
O
N
N
I
I
N
N
G
G
To tone muscle while on your ROWING MACHINE 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 harder. You will have to
reduce your speed to keep your heart rate in the target zone.
W
W
E
E
I
I
G
G
H
H
T
T
L
L
O
O
S
S
S
S
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.
