8
3. The Cool Down Phase
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, continue for approximately 5
minutes. The stretching exercises should now be repeated, again remembering not to
force or jerk your muscles into the stretch. As you get fitter 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.
4. Fault Finder
1. If you do not receive numbers appearing on your computer, please ensure all
connections are correct.
MUSCLE TONING
To tone muscle while on your EXERCISE CYCLE you will need to have the resistance
set quite high. This will put more strain on your leg muscles and may mean you
cannot train for as long as you would like. If you are also trying to improve your fitness
you need to alter your training program. You should train as normal during the warm
up and cool down phases, but towards the end of the exercise phase you should
increase resistance making your legs work harder. You will have to reduce your speed
to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you
work the more calories you will burn. Effectively this is the same as if you were training
to improve your fitness, the difference is the goal.
USE
The seat height can be adjusted by removing the adjustment knob and raising or
lowering the seat. There are 7 holes in the seat post allowing for a range of heights.
Once the correct height has been chosen, refit the adjustment knob and tighten. The
tension control knob allows you to alter the resistance of the pedals. A high resistance
makes it more difficult to pedal, a low resistance makes it easier. For the best results
set the tension while the bike is in use.
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