Owner`s manual

 Increase the pace and resistance to slightly harder than comfortable and exercise for as long as you can.
You may only be able to exercise for a few minutes at a time, but that will change quickly if you exercise
regularly.
 End each work –out with a 5-minute cool down with the resistance set to a low level. You should then stretch
the muscles you’ve just worked to prevent injury and cramp.
 Increase your work-out time by a few minutes each week until you can work continuously for 30 minutes per
session,
 Don’t worry about distance or pace. For the first few weeks, focus on endurance and conditioning.
HOW HARD SHOULD YOU WORK?
When exercising, you should try to stay within your target heart rate (THR) zone.
The table on the previous page will tell you the THR for your age. This is only a guide and will depend on the
fitness and condition (health) of the person using the magnetic bike.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop immediately and rest.
If you’re not breaking a sweat, speed it up!
STRETCHING GUIDE
TIPS FOR STRETCHING
z Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your
shoulders. This will allow the body’s natural lubrication (synovial fluid) to protect the surface of your bones at
these joints.
z Always warm up the body before stretching, as this increases blood flow around the body, which in turn
makes the muscles suppler?
z Start with your legs, and work up the body.
z Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and usually repeated
about 2 or 3 times.
z Do not stretch until it hurts. If there’s any pain, ease off.
z Don’t bounce. Stretching should be gradual and relaxed.
z Don’t hold your breath during a stretch.
z Stretch after exercising to prevent muscles from tightening up.
z Stretch at least three times a week to maintain flexibility.
WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire program at
least two to three times a week, resting for a day between workouts. After several months you can increase
your workouts to four or five times per week.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the fitness of your lungs and heart. Aerobic fitness is promoted by any activity that
uses your large muscles eg: legs, arms and buttocks. Your heart beats quickly and you breathe deeply. An
aerobic exercise should be part of your entire exercise routine.
The WARM-UP is an important part of any workout. It should begin every session to prepare your body for
more strenuous exercise by heating up and stretching your muscles, increasing your circulation and pulse rate,
and delivering more oxygen to your muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles.
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