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Fitness guide
Fitness guide
Starting and Finishing Your Workout
Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help 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.
