USE ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
• The height of the chair can be adjusted by lifting or lowering the chair, with the exception of the seat adjuster.There are
6 holes in the seat post, providing a choice of different heights. Once the correct height is selected, replace the adjuster
handle and tighten. The resistance control knob allows you to adjust the resistance of the pedals.
High resistance makes pedalling harder, low resistance makes pedalling easier. For best results, adjust the resistance while
the bike is in use.
LOSING WEIGHT
• The important factor here is the effort invested. The harder and longer you work, the more calories you burn.
In terms of efficiency, it’s the same as training to increase your endurance, but the goal is different.
MUSCLE TONE
• To strengthen muscle tone on an indoor bike, the resistance should be set high enough. This puts more tension on your leg
muscles and can result in you not being able to exercise as long as you would like. If you want to improve your endurance
at the same time, you need to change your training programme. Exercise in the same way as you normally would in the
warm-up and cool-down phases, but increase the resistance towards the end of the training phase to get the legs working
harder. Reduce the speed to keep the heart rate in the target zone.
TRAINING GUIDE
• The use of an indoor cycling machine increases physical endurance, muscle tone and, when combined with a calorie-con-
trolled diet, helps to weight loss.
WARM-UP PHASE
• This phase helps to get the body’s blood circulating and muscles moving correctly, reducing the risk of cramps and muscle
pulls. It is recommended to do some stretching exercises as shown below. Each stretching exercise should be sustained for
about 30 seconds. Don’t force or pull your muscles into stretching, if it hurts, STOP.
lateral flexion
forward flexion
external hamstring
calf/Achilles
internal hamstring
