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EXERCISE INSTRUCTIONS

Using your EXERCISE CYCLE will provide you several benefits, it will improve your physical fitness, tone

your muscle, and in conjunction with calorie controlled diet, it will help you lose weight.

1. The Warm Up Phase

This stage helps the blood flow around the body and the muscles work 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 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

FORWARD

BENDS

INNER THIGH

OUTER THIGH

TARGET ZONE

CALF / ACHILLES

MAXIMU

COOL DOWN

AGE