Fitera KPR67510 User Manual - Page 10

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WARMING UP
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One of the most important parts of your workout is to prepare your body for
exercise on the Fitera Bike.
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Warming up the muscles substantially decreases the chances of injury
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and only takes a few moments to do. The Fitera Bike can also be used for
warming up and cooling down exercise.
Cooling down helps removes the lactic acid build-up in the muscles by
oxygenating the muscles after your exercise routine. Lactic acid is what
makes you ache after a workout, cooling down should be undertaken soon
after the last set of exercises you intend to complete.
Warming up and cooling down exercises are identical and easy to
remember. Both warming up and cooling down should be done slowly and
accurately, there is no hurry to complete these exercises, it is more important
to complete them. In addition, it is good practise to move around after the
cool down exercises to further dissipate the lactic acid.
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FITERA BIKE IM - Final 0917.indd 10

COOLING DOWN

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QUADRICEPS STRETCH

Stand close to a wall, chair or other solid object. Use
one hand to assist your balance. Bend the opposite
knee and lift your heel towards your buttocks. Reach
back and grasp the top of your foot with the same side
hand. Keeping your inner thighs close together, slowly
pull your foot towards your buttocks until you feel a
gentle stretch in the front of your thigh. You do not
have to touch your buttocks with your heel. Stop pulling
when you feel the stretch. Keep your kneecap pointing
straight down and keep your knees close together. (Do
not let the lifted knee swing outward.)
Hold the stretch for 20 to 30 seconds. Repeat the
exercise for the other leg.
TOP TIP:
Use a chair or a wall to help keep your balance only
if you need to.
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