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© 2014 Life Fitness
INSTRUC
TING
SKILLS
WARM-UP AND COOL-DOWN
TRAINING INFORMATION
HEART RATE MONITOR TRAINING
By using the LifeCycle GX console in combination with a
heart rate monitor a user can directly measure their exercise
intensity. Using an HR monitor ensures that they are training
within a specific HR zone by either monitoring their current
HR or % max HR on the console. By using the console and
HR monitor a user can ensure they are not over-exerting or
underachieving. By using both, progression can be monitored
and measured in each class, increasing motivation.
When training a member/participant using an HR monitor
device there are a few considerations that you need to be
aware of:
•
Medical clearance to exercise (pre-exercise questionnaire
and GP health check), blood pressure, circulation and
breathing must always be considered and
assessed beforehand
•
If teaching a group, bikes need adequate space between
each one to reduce the chances of interference (1m/3ft
would be ideal if possible)
•
Individuals need to know what their HR training zones are in
order to follow the instructions of the class
•
Trainers need to structure the training or class
•
A gradual increase of intensity to allow for HR to
elevate safely
•
Give enough time for the participants to maintain
the HR goal
•
Allow recovery after each component/interval
The warm-up is essential in preparing the body
physically and mentally for the workout ahead and
should include the following:
•
Progress naturally in a controlled manner
•
Should be a positive experience for users so that they
are motivated and ready for the class
•
Intensity should be enough to raise the HR and body
temperature
•
Users should begin to perspire and be aware of their
breathing rate
The warm-up is also a good time
for the instructor to:
•
Check the users’ cycle setup and position
•
Remind them of good pedalling technique and
hand positions
•
Remind them if they feel dizzy or ill to slow
down and stop
•
Explain the console display
•
Explain the journey planned on the bike
The cool-down is as important as the warm-up,
and an integral part of any indoor cycling class and
should include the following:
•
Progress naturally in a controlled manner
•
Can be monitored via HR to ensure the
HR is reducing
•
Should include some key stretches with regards to the
muscle groups used in the class
(calves, quadriceps, hamstrings, hip flexors,
back extensors, etc.)
A typical warm-up for an indoor
60-minute cycling class:
•
5mins easy spinning 60-65% MHR, RPE 2
•
3mins, increasing level every minute, keeping cadence
between 90-95rpm, 65%-70%-75% MHR, RPE 2-3-5
•
2mins easy spinning 60-65% MHR, RPE 2
•
1min fast cadence
•
1min easy spinning 60-65% MHR, RPE 2
•
1min fast cadence
•
2mins easy spinning before main set 60-65%
MHR, RPE 2
A typical cool-down for an indoor 60-minute
cycling
class will be between 5-10 minutes long
depending upon the intensity of the session. A cool-
down will start with easy pedalling in zone 1 HR or less
than 65% MHR to ensure a gradual decline in HR and
the flushing of any toxins in the legs.
•
Congratulate the class
•
Remind users of hydration during and after the class,
and basic nutrition tips of having something to eat
within the hour to ensure energy levels are kept up
•
Should be a positive experience for users so that
they are re-motivated
How hard the rider should work in the warm-up, workout
and cool-down stages is expressed in terms of Max Heart
Rate(MHR) and Rate of Perceived Exertion(RPE). The RPE
Scale is shown on page 26.
