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3. The Cooldown 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
Indoor-Cycle
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. Effectively this is the same as if you were training to improve your fitness, the
difference is the goal.
