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 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
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if you were training to improve your fitness, the
difference is the goal.
USE
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more
difficult to pedal, a low resistance makes it easier. For the best results set the tension while the bike is in
use.
EXERCISE COMPUTER INSTRUCTION MANUAL
FUNCTIONAL BUTTONS:
MODE – Press it to select functions.
–Hold it for 3 seconds to reset time, distance and calories.
RESET-The unit can be reset by either changing battery or pressing the mode
key for 3 seconds.
（
IF HAVE
）
– To set value of time, distance and calories when not in scan mode.
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