Table of Contents
Advertisement
VII. EXERCISE GUIDE
Using your SPINNING BIKE provides you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with calorie controlled diet help you lose weight.
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.
THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use , the muscles in your legs will become
Stronger. Work to your but it is very important to maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heart beat into the target zone shown on the graph below.
HEART RATE
200
180
160
140
120
100
80
This stage should last for a minimum of 12 minutes for most people.
20 25
30 35 40
TARGET ZONE
45 50
55 60 65 70
MAXIMUM
85%
70%
COOL DOWN
AGE
75
EXERCISE GUIDE |
15
Advertisement
Table of Contents
