14
EXERCISE INSTRUCTIONS
Using your Upright 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. Work to your 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.
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 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.
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
