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2.The Exercise Phase
This is the stage where you put the effort in. After regular training, the muscles
in your legs will become stronger, but it is very important to maintain a steady tempo
throughout. The rate of training should be sufficient to raise your heart beat into the
target zone as shown on the graph below.
This stage is to let your Cardio-vascular System and muscles wind down. This is a
repetitive warm up exercise, e.g. reduce your tempo, continue for approximately 5
minutes. The stretching exercises should now be repeated, (remember again not to
force or jerk your muscles into the stretch.)
As you get used to the amount of training, you may need to train longer and harder. It
is advisable to train at least three times a week, and if possible, arrange your workouts
evenly throughout the week.
MUSCLE TONING
To tone muscle while on your
SPINNING BIKE,
you will need to have the
resistance set quite high. This will put more strain on our leg muscles, and it means
you cannot train for as long as you would like. If you are trying to improve your fitness
also, you need to adjust 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 harder 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 it will burn.
USE
The tension control knob allows you to adjust the resistance of the pedals. A high of
resistance makes it more difficult to run, a low resistance makes it easier. To reach the
best results, setting the tension while the bike is in use.
This stage should last for 12 minutes at least for most people
start at about 15-20 minutes
Summary of Contents for OSP0270
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