Exercise Instructions; The Exercise Phase - SPORTSTECH X100-B Benutzerhandbuch

EXERCISE INSTRUCTIONS

Using your SPINNING 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; FORWARD BENDS; OUTER THIGH; INNER THIGH; CALF /
ACHILLES

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 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.