Muscle Toning; Weight Loss - Costway SP37361 Manual Del Usuario

This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
3.The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warm up 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.

MUSCLE TONING

To tone muscle while on your ELLIPTICAL BIKE you will need to have the resistance set quite
high. This will put more strain on our 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 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 resistance, making your legs work harder than
normal. You may have to reduce your speed to keep your heart rate in the target zone.

WEIGHT LOSS

The important factor here is the amount of effort you put in. The harder and longer you work the
more calories you will burn. Effectively this is the same as if you were training to improve your
fitness, the difference is the goal.
USE
The tension control knob allows you to alter the resistance of the pedals. A high resistance makes
it more difficult to pedal, a low resistance makes it easier. For the best results, set the tension
while the bike is in use.
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