Exercise Instructions - physionics FF EUROPE EXBK05 Mode D'emploi Original

Using your exercise bike will provide you with several benefits: it will improve your
physical fitness, tone muscles and 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 cramps 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.
Forward bends
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 maintain a steady tempo
throughout. The rate should be sufficient to raise your heart beat into the target
zone shown on the graph below.
This stage should last 12 minutes minimum, though most people start at
about 15-20 minutes.
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EXERCISE INSTRUCTIONS

Outer thigh
27
Inner thigh
Calf/Achilles