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EXERCISE INSTRUCTIONS
Using your ELLIPTICAL BIKE provides you with several benefits, it will improve
your physical fitness, tone muscle and in conjunction with 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
Exercise Phase
This is the stage where you put the effort in. After regular use , the muscles in
your legs will become Stronger.
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
FORWARD
BENDS
OUTER THIGH
Work to your but it is very important to maintain a
7
INNER THIGH
CALF / ACHILLES
2.The
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