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14
Fitness Guide
Starting and Finishing Your Workout
Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to prevent strains, pulls
and cramps.
Correct Cycling Form
• Sit on the cycle, with your feet on the pedals and inside the pedal straps.
• Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The basic rule
for getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.
• Try to ensure that your back is straight whilst exercising, especially for long periods.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
1. Hamstring Stretch
Sit with one leg extended.
Bring the sole of the
opposite foot toward you
and rest it against the inner
thigh of your extended leg.
Reach toward your toes
as far as possible. Hold
for 15 counts, then relax.
Repeat 3 times for each
leg. Stretches: Hamstrings,
lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the
other, reach forward and
place your hands against
a wall. Keep your back leg
straight and your back foot
flat on the floor. Bend your
front leg, lean forward and
move your hips toward the
wall. Hold for 15 counts,
then relax. Repeat 3 times
for each leg. To cause
further stretching of the
achilles tendons, bend
your back leg as well.
Stretches: Calves, achilles
tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall
for balance, reach back and
grasp one foot with your
other hand. Bring your heel
as close to your buttocks as
possible. Hold for 15 counts,
then relax. Repeat 3 times
for each leg. Stretches:
Quadriceps and hip muscles.
4. Inner Thigh Stretch
Sit with the soles of your
feet together and your
knees outward. Pull your
feet toward your groin
area as far as possible.
Hold for 15 counts, then
relax. Repeat 3 times.
Stretches: Quadriceps and
hip muscles.
