The Cool Down Phase
As you get fi�er you may need to train longer and harder. It is advisable to train at least three �mes a week,
and if possible space your workouts evenly throughout the week.
MUSCLE TONING
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, con�nue for approximately 5 minutes. The stretching exercises should
now be repeated, again remembering not to force or jerk your muscles into the stretch.
To tone muscle while on your
FAN 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.
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. Effec�vely, this is the same as if you were training to improve your fitness, the
difference is the goal.
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