Costway SP37363 Manual Del Usuario página 10

EXERCISE INSTRUCTIONS
Using your Upright 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
2.The Exercise Phase
This is the stage where you put the effort in. After regular use , the muscles in your legs will
become Stronger. Work to your routine,but it is very important to maintain a steady tempo
throughout. The rate of workout should be sufficient to raise your heart beat into the target zone
shown on the graph below.
FORWARD
BENDS
OUTER THIGH
INNER THIGH
10
CALF / ANKLE
This stage should
last for a minimum
of 12 minutes
though most people
start at about 15-20
minutes