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Using your
FAN BIKE
will provide you with several benefits, it will improve your physical fitness,
tone muscle and in conjunc�on with a calorie controlled diet help you lose weight.
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.
The Exercise Phase
This is the stage where you put the effort in. A�er regular use, the muscles in your legs will become more
flexible. 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
Exercise Instruc�ons
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This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
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