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This stage should last for a minimum of 12 minutes though most people start at
about 15-20 minutes
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 MOTORIZED EXERCISE 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. Effectively this is the same as if you were
training to improve your fitness, the difference is the goal.
