Advertisement
EXERCISE INSTRUCTIONS
Using your Magic Rider regularly will provide you with several benefits. It will improve your
physical fitness, tone your muscles 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.
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 at your own pace, but be sure 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.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. Slow down your tempo
and work at this reduced level for about 5 minutes. Then repeat the stretching exercises, 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.
FORWARD
BENDS
OUTER THIGH
7
INNER THIGH
CALF / ACHILLES
This stage should last for a minimum
of 12 minutes though most people
start at about 15-20 minutes.
Hide quick links:
Advertisement
