Exercise Instructions - HOMCOM A90-233 Assembly Instruction Manual

EXERCISE INSTRUCTIONS

Using your BIKE will provide you with several benefits, it will improve your physical fitness, tone muscle and in
conjunction with a 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.
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
SIDE BENDS OUTER THIGH
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 heart beat 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
12