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Calf and Achilles tendons
Lean against the wall with one foot back and arms forward. Tighten your right foot
and leave your left foot on the ground. Bend your left leg and push forward by
pushing your hips towards the wall. Hold for 30 - 40 seconds. Keep your legs taut
and repeat with the other leg.
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 at your own pace but be sure to maintain a steady tempo throughout. The rate of
work should be enough to raise your heartbeat into the target zone shown on the graph below.
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.
MUSCLE TONING
To tone muscle while exercising you will need to have the resistance set 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.
WEIGHT LOSS
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.
Basic exercise
1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the
rowing bar.
2) Take up the starting position, leaning forward with your arms straight and knees bent as shown in
(Pic 1).
3) Push yourself backwards, straightening your back and legs at the same time (Pic 2).
4) Continue this movement until you are leaning slightly backwards, during this stage you should
bring your arms out of the side. (Pic 3). Then return to stage 2 and repeat. See attached.
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