Exercise Bike
10414
Instructions for Use
Please read and retain these instructions for future reference
v002:16/08/16
EXERCISE INSTRUCTIONS
Using your Exercise Bike will provide you with several benefits, it will improve your physical fitness, tone muscle
and in conjunction with calorie controlled diet help you lose weight.
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.
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.
This stage should last for a minimum of 12 minutes though most people start at about 15-20minutes.
THE COOL DOWN PHASE
This stage is to let your Cardiovascular 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.
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF / ACHILLES
