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EXERCISE INSTRUCTIONS
This stage is to let your Cardiovascular 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 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 harden than normal. You may 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.
USE
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it
more difficult to pedal, a low resistance makes it easier. For the best results set the tension while the bike
is in use.
Summary of Contents for X-Trainer Air Bike
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