PREPARING FOR EXERCISE
If you have not done endurance or cardio exercise for a long period of time, you should make
an appointment with your physician for a checkup and to discuss your fitness goals. This is
especially important for people who are over 35, overweight, or have heart/circulatory problems.
EXERCISE RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a 30 minute workout it
is possible to lose up to 1 liter of liquid. You should drink about 1.5 cups 30 minutes before
beginning exercise. Take care to maintain balanced hydration during the workout.
EXERCISE FREQUENCY
Experts recommend endurance exercise 3-4 days a week to keep your cardiovascular system
fit. It is important to plan sufficient breaks, to give your body enough time for rest and
recovery. You should take at least one day off after each workout.
EXERCISE INTENSITY
Many beginners make the mistake of exercising too intensely. If your goal is to run a marathon,
your intensity will certainly be high. However, most people have fitness goals such as weight
reduction, improved cardiac/exercise fitness, stress reduction, etc., and therefore should
exercise at a lower intensity. We recommend aiming for the appropriate target heart rate for
your particular fitness goal. See PULSE AND HEART RATE on page 18 for more information.
DURATION OF INDIVIDUAL WORKOUT SESSIONS
For optimal endurance or weight-reduction training, the duration of each workout should be
25-60 minutes. Beginners and those who have not exercised regularly for a long period of
time should start with short workouts of 10 minutes or less in the first week and then slowly
increase workout duration week by week.
WORKOUT DOCUMENTATION (SAMPLE EXERCISE PLAN BELOW)
To stay motivated and to evaluate the success of your workouts, create an exercise plan
before beginning exercise (sample below). In your plan you can document workout data such
as distance, time, heart rate, as well as personal data, such as body weight, blood pressure,
resting heart rate (measured in the morning immediately after waking up) and how you feel
during exercise.
SAMPLE WEEKLY EXERCISE PLAN Week: __________________ Month: __________________ Year: __________________
Day
Date
Exercise Duration Exercise Distance
Calories Burned
Heart Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
WORKOUT INSTRUCTIONS
Spend about 5 minutes doing warm up stretches before exercising; this prevents pulled
muscles and other exercise injuries. Stretching gets blood flowing and helps loosen your
muscles so they are ready for exercise. While doing the following stretches, do not force or jerk
your muscles, and most importantly, if it hurts: STOP. After stretching, continue your warm-up
by riding the X-FlexCycle Plus for 3-5 minutes at a slow speed and the lowest tension level.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders relax as
you bend over and try to touch your toes.
2. Hold the stretch for 10-15 seconds. Repeat 3 times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against your
right inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10-15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with your
balance.
2. With your right hand, grab your right ankle. Pull your heel in
toward your buttocks.
3. Hold the stretch for 10-15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and the soles of
your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10-15 seconds. Repeat 3 times.
During the exercise phase you’re building muscle, stamina, and
improving your cardiovascular health slowly over time. The most
important thing is to always listen to your body. If you are tired or
sore, slow down or stop exercising for the day.
After exercising, it’s important to give your body time to cool down and recover. Ride the bike
for another 3-5 minutes at a slow speed and the lowest tension level. Then spend 5 minutes
again completing the stretches above to continue cooling down your muscles. Be careful not
to force or jerk your muscles as you stretch.
Re Fitness Collection
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X-FlexCycle Plus User Manual Lifepro
