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7. Toe Touch
Slow bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes, Reach down as
far as you can and hold for 15 counts.
To tone muscle while on your UNDER-DESK 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. You will have to reduce your speed to keep your
heart rate in the target zone.
The important factor here is the amount of effort you put in. The harder and longer you work
the more calories you will burn. This is effectively the same as if you were training to
improve your fitness, the difference being the goal.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of
the warm-up phase. First, reduce your tempo and continue at this slower pace for
approximately 5 minutes before you get off your Exercise Bike. 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 to space your workouts evenly throughout the week.
