7
EXERCISE INSTRUCTIONS
Using your Recumbent BIKE provides you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly.
It will 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.The Exercise Phase
This is the stage where you put the effort in. After regular use , the muscles in your legs
will become Stronger. Work to your but it is very important to maintain a steady tempo
throughout. The rate of work should be sufficient to raise your heart beat into the target zone
shown on the graph below.
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people
start at about 15-20 minutes
