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EXERCISE INSTRUCTIONS
Using your
Indoor-Cycle
will provide you with several benefits, it will improve your physical fitness,
tone muscle and in conjunction with a calorie controlled diet help you lose weight.
1. The Warmup 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 but it is very important to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heart beat 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
