Exercise Instructions - Marcy NS-653 User Manual

Using your FOLDABLE BIKE will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you
lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working
properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a
few stretching exercises as shown below. Each stretch should be held for
approximately 30 seconds, do not force or jerk your muscles into a stretch - if it hurts,
STOP.
SIDE BENDS
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs
will become more flexible. Work to your but it is very important to maintain a steady
tempo throughout. The rate of work should be sufficient to raise your heartbeat into the
target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at
about 15-20 minutes

EXERCISE INSTRUCTIONS

FORWARD
BENDS
OUTER THIGH
13
INNER THIGH
CALF / ACHILLES
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