USING YOUR BIKE
Using your bike will provide you with several benefits. It will improve your physical fitness, tone your
muscles and in conjunction with a calorie controlled diet, help you lose weight.
WARM-UP PHASE
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for
two to five minutes before strength-training or aerobic exercising. Perform activities that raise your
heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks,
jump rope, and running in place.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your strength or
aerobic training session is very important. Muscles stretch more easily at these times because of their
elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30
seconds.
DO NOT BOUNCE.
Remember always to check with your physician before starting any exercise program.
EXERCISE PHASE
This is the stage where you put the effort in. After
regular use, the muscles in your legs will become
more flexible. Work at your own pace and be
sure to maintain a steady tempo throughout. The
rate of work should be sufficient to raise your
heartbeat into the target zone shown on the
graph below.
COOL-DOWN PHASE
The purpose of cooling down is to return the body to its normal or near normal, resting state at the end
of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return
to the heart.
Summary of Contents for PRE100
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