Waterflex Happy Bike, User Manual, Page: 9 / 11

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E x ercises instructions
1.
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/ The Warm Up Phase
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4HISSTAGEHELPSGETTHEBLOODÛOWINGAROUNDTHEBODYANDTHEMUSCLESWORKINGPROPERLY)TWILL also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch – if it hurts, STOP.
2.
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/ The Cool Down Phase
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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. The stretching exercises should now be repeated, again
remembering not to force or jerk your muscles into the stretch.
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As you get trained 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.