26
EN
Exercise instructions
Using your EXERCISE CYCLE will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you lose
weight.
1. The Warm Up 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.
3. The Cool Down PhaseThis 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.
Summary of Contents for Sioux-5593
Page 18: ...18...
Page 29: ...29...
Page 30: ...30...
Page 31: ...31...
Page 32: ...32 Schematick poh ad Schematick pohled Exploded view...
