Publicité
Les langues disponibles
Les langues disponibles
1
.
T
h
e
W
a
r
m
U
p
P
h
a
1
.
T
h
e
W
a
r
m
U
p
P
h
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
.
T
h
e
E
x
e
r
c
i
s
e
P
h
2
.
T
h
e
E
x
e
r
c
i
s
e
P
h
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more
flexible. Work to your own pace but it is very important to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heart beat into the target zone shown on the graph below.
HEART RATE
200
180
160
140
120
100
80
20
25
30
35
3
.
T
h
e
C
o
o
l
D
o
w
n
P
3
.
T
h
e
C
o
o
l
D
o
w
n
P
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warmup
exercise e.g. reduce your tempo, continue for approximately 5 minutes. 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, space your workouts evenly throughout the week.
M
U
S
C
L
E
T
O
N
I
N
M
U
S
C
L
E
T
O
N
I
N
To tone muscle while on your MAGNETIC BIKE you will need to have the resistance set quite high. This will
put more strain on your 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 may 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
the resistance making your legs work harder. You will have to reduce your speed to keep your heart rate in
the target zone.
W
E
I
G
H
T
L
O
S
S
W
E
I
G
H
T
L
O
S
S
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.
E
X
E
R
C
I
S
E
E
X
E
R
C
I
S
E
s
e
a
s
e
FORWARD
BENDS
a
s
e
a
s
e
TARGET ZONE
40
45
50 55
60
h
a
s
e
h
a
s
e
G
G
I
N
S
T
R
U
C
T
I
O
N
S
I
N
S
T
R
U
C
T
I
O
N
S
INNER THIGH
OUTER THIGH
MAXIMUM
85%
70%
COOL DOWN
AGE
65 70 75
2021-2022
CALF / ACHILLES
This stage should last for a minimum
of 12 minutes though most people
start at about 15-20 minutes.
Publicité
