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EXERCISE GUIDELINES
Using your
UPRIGHT BIKE
will provide 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
more flexible. Work to your targeted heart rate, but it is very important to maintain a steady tempo
throughout. The rate of work should be sufficient to raise your heartbeat into the target zone shown
on the graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
