15
EXERCISE INSTRUCTIONS
Using your
X4 Crank Bike
will provide you with several benefits, it will improve your
physical fitness, tone muscles and in conjunction with a calorie controlled diet help you lose
weight.
1. Warming Up
Warming up is advisable as it will reduce the risk of cramp and muscle injury and it
prepares the body for the workout. 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
Listen to your body and stop if you feel dizziness or pain in chest. It is important to maintain
a steady tempo throughout the workout. The output should be sufficient to raise your heart
beat into the target zone shown on the diagram below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
