Muscle Toning
This is the stage where you put the effort in. After regular use , the muscles in your legs will become Stronger. 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.
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.
Weight Loss
To tone muscle while on your SPINNING BIKE you will need to have the resistance set quite high. This will put more strain on our
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 harden than normal. You may have to reduce your speed to
keep your heart rate in the target zone.
Uses
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.