CAUTION: MAKE SURE YOU HAVE TIGHTENED ALL THE BOLTS AND NUTS
WELL BEFORE BEGINNING YOUR WORKOUT.
NOTE:
The end cap on the front STABILIZER tube is movable, making it easy for you to
move your training bike.
Using your ELLIPTICAL BIKE provides you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with 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 Stronger. Workout to your routine, but it is very important to maintain a steady tempo
throughout. The rate of workout should be sufficient to raise your heart beat into the target zone
shown on the graph below.
EXERCISE INSTRUCTIONS
SIDE BENDS
OUTER THIGH
INNER THIGH
CALF / ANKLE
FORWARD
BENDS
10
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