TRAINING INFORMATION
WARNING
BEFORE YOU START
WARM UP
YOUR WORK OUT
COOL DOWN
In this section we give you some hints and suggestions on getting the best out of your workout. It is very
important
that all who use this Spin Bike have full knowledge of all the functions and features. This way
they will enjoy the full experience of the Spin Bike and achieve all the benefits and reach the fitness
standard they aspire too.
Ensure that the Spin Bike has been correctly assembled and all parts are tight and secured. Adjust seat,
pedal straps and handlebars to suit your individual requirements. Make sure you are comfortable.
Prior to starting your work out we recommend you to do some warm up exercises. We have some
examples on pages 9 & 10. After your warm up get into position on the Spin Bike, ensure that you are
able to reach the pedals and handlebars with ease and comfort. Start to pedal slowly and gradually
increase your speed to your desired level. Note (don’t over exert yourself) this may cause injury or
soreness.
Your muscles and your cardiovascular system will benefit from your workout if you have a brisk pace.
Over time you will increase your pace and your body will adjust accordingly. Try a variety of different
styles, adjust you seat position, resistance level, grip on the handlebars and standing or sitting. As they
say “Variety is the spice of life”.
When your work out is complete, don’t just stop! It could cause personnel injury or soreness. Gradually
slow down to a stop. This will assist your body, muscle and cardiovascular system to adjust to their
normal levels. After you dismount from the Spin Bike it is advisable to do some stretching exercises this
will also be beneficial to your body.
If the pedals are still in momentum, do not dismount or remove your feet from the pedals. Please ensure
the flywheel and pedals are at a complete stop. Failure to do so could cause personal injury or injury to
another person(s).
7
