Using your EXERCISECYCLE will provide you with several benefits, it will improve your physical
fitness, tone muscle and in conjunc on 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. A er 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.
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF / ACHILLES
HEART RATE
TARGET ZONE
MAXIMU
M
COOL DOWN
AGE
EXERCISE INSTRUCTIONS
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