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Cooldown
During the cooldown phase the heart/vascular system and muscles revert to their normal status.
Unwind by slowly reducing the load for about 5 minutes. Repeat the stretching exercises from the
warm up.
Once your fitness improves, you can train longer and harder. It is ideal to exercise at least three times
a week, preferably at regular intervals.
Strength training
Set quite a high resistance level to strengthen muscles with a spinning cycle. Doing so loads e.g.
the leg muscles harder, which may mean you cannot train as long. If you also want to improve your
overall fitness, you should warm up, workout and cooldown, as usual, with a suitable pulse, but
towards the end of the training phase, you should increase the load so you have to work harder with
your legs. You may need to lower the pace slightly to maintain a moderately high pulse.
Weight loss
Train as described for cardio training. The more you exercise the more energy you consume.
Max.
85%
70%
Age
Cooldown
Heart rate
Suitable range
This phase should be for at least 12 minutes for most people. Start with about 15 to 20
minutes.
