8
USING YOUR ELLIPTICAL BIKE
Using your elliptical 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 SF-B915
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