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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 harder. You will have to reduce your speed to keep your heart rate in the
target zone.
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The important factor here is the amount of effort you put in. The harder and longer you work
the more calories you will burn. This is effectively the same as if you were training to
improve your fitness, the difference being the goal.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of
the warm-up phase. First, reduce your tempo and continue at this slower pace for
approximately 5 minutes before you get off your Exercise Bike. 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 to space your workouts evenly throughout the week.
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