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DO I LOOSE WEIGHT WHEN I CYCLING?
Yes! You do lose calories. A few miles on your bike every day over one year, you will have lost the
equivalent of 20 pounds of body fat. You will achieve best results if you combine exercise with healthier
eating. A little less sugar, less butter on your bread or less fat in your frying pan. And a few miles on your
bike every day. In a year you will have lost 20 pounds.
DO I GET STRONGER?
Cycling strengthens the muscles of the back, abdomen and legs. Daily chores become easier. Cycling
also makes your heart stronger. Your pulse rate gets lower even when you exert yourself a little extra.
Regular exercise also has a favourable influence on high blood pressures.
HOW DO I TRAIN?
1. Warm up 3-5 minutes with a low pedal resistance. Pedal about 12 mph (20 km/h).
2. Increase the resistance until you feel the training “somewhat hard”. Keep the speed for 2-5 minutes.
Get off the Ergometer and rest a few minutes. Cycle again and then rest. Train at your own pace
and with a comfortable pedal resistance. After a few weeks you can increase the resistance.
3. Before ending, pedal a few minutes with a light resistance, in order to step down your training.
Total time about 30 minutes.
Strength training:
1. Give yourself a thorough warm-up.
2. Pedal with a heavy resistance for 5-10 seconds, then rest 45-60 seconds. Repeat this 5-10 times.
It is a good idea to combine your cycle training with gymnastics for 5 minutes, as this will give you a
physiologically well-balanced form of training.
(Elderly people and physically weak persons should consult a doctor before starting their
training.)
