10
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
3
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The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week,
and if possible space your workouts evenly throughout the week.
4
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Fault Finder
If you do not receive numbers appearing on your computer, please ensure all connections are correct.
MUSCLE TONING
To tone muscle while on your EXERCISE CYCLE, you will need to have the resistance set quite high. This will
put more strain on your leg muscle and may mean you cannot train for as long as you would like. If you are
also trying to improve your fitness you need to alter your training program. You should train as normal during
the warm up and cool down phase, but towards the end of the exercise phase you should increase resistance
making your legs work harder. You will 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
you will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the
goal.
USE
The seat height can adjust by removing the adjustment knob and raising or lowering the seat. There are 7
holes in the seat post allowing for a range of heights. Once the correct height has been chosen, refit the
adjustment knob and tighten.
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more
difficult to pedal, a low resistance makes it easier. For the best results, please set the tension properly while
the bike is in use.
