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9
THE HAND PULSE SENSOR SYSTEM
Hand pulse sensors are built-in to the handlebars on the exercise bike. During a
workout, grasp both sensors that are set into the handlebars. For an accurate
reading, use a comfortable grip. The monitor displays the heart rate after a few
seconds. Both sensors must be grasped. The system will not function if only one
sensor is grasped.
NOTE:
Excessively squeezing the hand pulse sensors will not improve the heart
rate reading.
WARMING UP AND COOLING DOWN – IMPORTANT
One of the most important parts of your workout is to prepare your body for
exercise on the Bike. Warming up the muscles substantially decreases the
chances of injury and only takes a few moments to do.
The Bike can also be used for warming up and cooling down exercise. Cooling
down helps removes the lactic acid build-up in the muscles by oxygenating the
muscles after your exercise routine. Lactic acid is what makes you ache after a
workout, cooling down should be undertaken soon after the last set of exercises
you intend to complete. Warming up and cooling down exercises are identical and
easy to remember. Both warming up and cooling down should be done slowly and
accurately, there is no hurry to complete these exercises, it is more important to
complete them. In addition, it is good practise to move around after the cool down
exercises to further dissipate the lactic acid.
QUADRICEPS STRETCH
Stand close to a wall, chair or other solid object. Use one
hand to assist your balance. Bend the opposite knee and lift
your heel towards your buttocks. Reach back and grasp the
top of your foot with the same side hand. Keeping your
inner thighs close together, slowly pull your foot towards
your buttocks until you feel a gentle stretch in the front of
your thigh. You do not have to touch your buttocks with
your heel. Stop pulling when you feel the stretch. Keep
your kneecap pointing straight down and keep your knees
close together. (Do not let the lifted knee swing outward.)
Hold the stretch for 20 to 30 seconds. Repeat the exercise
for the other leg.
TOP TIP:
Use a chair or a wall to help keep your balance
only if you need to.
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