Exercise Instructions
Using your elliptical bike provides you with several benefits. It will improve your
physical fitness, tone your muscles and can assist with weight loss when paired with a
calorie controlled diet.
Warm Up Phase
This stage helps get the blood flowing around the body, and gets the muscles moving
and 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 stronger. You should
work hard, however it is important to
maintain a steady tempo throughout.
The rate of work should be sufficient to
raise your heart beat into the target zone
as shown to right.
Warm Down Phase
This stage should last for a minimum of 12 minutes, though most people start at about
15-20 minutes.
Repeat the warm up exercises, reducing your temp 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 wekk, and if possible, space the workouts evenly throughout the
week.
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Summary of Contents for FSTNRELTPLB
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