10
EXERCISE INSTRUCTIONS
Using your
SPINNING BIKE
provides you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with calorie controlled diet help you lose weight.
1. 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.
2. THE EXERCISE PHASE
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 should last for a minimum of 12 minutes for most people.
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.
MUSCLE TONING
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 harder than normal. You may have to reduce your speed to keep your heart rate in the
target zone.
WEIGHT LOSS
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