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THE RELAX 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.
FAULT FIND
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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.
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 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.
EXERCISE INSTRUCTIONS