Exercise Instructions - HOMCOM A91-085 Product Instructions

Using your bike provides you with several bene ts,
conjunction with calorie controlled diet help you l ose weight.
1.The Warm Up Phase
This stage helps get the blood owing around the b
the risk of cramp and muscle injury. It is advisabl
stretch should be held for approximately 30 seconds
hurts, STOP.
SIDE BENDS
2.The Exercise Phase
This is the stage where you put the e ort in. Afte
Work to your but it is very important to maintain a
su cient to raise your heart beat into the target
3. The Cool Down Phase
This stage is to let your Cardio-vascular System an
exercise e.g. reduce your tempo, continue for appro
be repeated, again remembering not to force or jerk
As you get tter you may need to train longer and
and if possible space your workouts evenly througho
1

EXERCISE INSTRUCTIONS

e to do a few stretching exercises as shown below.
FORWAR
D
OUTER THIGH
r regular use , the muscles in your legs will becom
zone shown on the graph below.
it will improve your physical tness, tone muscle
ody and the muscles working properly. It will also
, do not force or jerk your muscles into a stretch
INNER THIGH
steady tempo throughout. The rate of work should b
This stage should last for a
minimum of 12 minutes though
most people start at about
15-20 minutes.
d muscles wind down. This is a repeat of the warm u
ximately 5 minutes. The stretching exercises should
your muscles into the stretch.
harder. It is advisable to train at least three tim
ut the week.
CALF / ACHILLES
e Stronger.
es a week,
and in
reduce
Each
- if it
e
p
now