FF Europe EXBK03 Mode D'emploi page 21

Using our e ercise bike will provide ou with several benefits: it will improve our
ph sical fitness, tone muscles and with a calorie controlled diet help ou lose
weight
. he a p hase
This stage helps get the blood flowing around the bod and the muscles working
properl It will also reduce the risk of cramps and muscle in ur
do a few stretching e ercises as shown below Each stretch should be held for
appro imatel seconds Do not force or erk our muscles into a stretch - if it
hurts
Forward bends
Side bends
2. he e ise hase
This is the stage where ou put the effort in After regular use, the muscles in our
legs will become more fle ible Work at our own pace, but maintain a stead tempo
throughout The rate should be sufficient to raise our heart beat into the target
zone shown on the graph below
This stage should last
about - minutes
E ERCISE INSTRUCTIONS
Outer thigh
minutes minimum, though most people start at
21
It is advisable to
Inner thigh
Calf Achilles