MF B100
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HOW HARD SHOULD YOU WORK?
When exercising, you should try to stay within your target heart rate (THR) zone.
The table on the previous page will tell you the THR for your age. This is only a guide and will
depend on the fitness and condition (health) of the person using the exercise bike.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop
immediately and rest. If you’re not breaking a sweat, speed it up!
STRETCHING GUIDE
TIPS FOR STRETCHING
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the
arm and roll your shoulders. This will allow the body’s natural lubrication (synovial fluid) to
protect the surface of your bones at these joints.
Always warm up the body before stretching, as this increases blood flow around the body,
which in turn makes the muscles more supple.
Start with your legs, and work up the body.
Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and
usually repeated about 2 or 3 times.
Do not stretch until it hurts. If there’s any pain, ease off.
Don’t bounce. Stretching should be gradual and relaxed.
Don’t hold your breath during a stretch.
Stretch after exercising to prevent muscles from tightening up.
Stretch at least three times a week to maintain flexibility.
