Using your exercise bike to keep fit

 

Using your exercise bike will provide you with several benefits. It will improve your physical fitness, tone
your muscles and in conjunction with a calorie controlled diet, help you lose weight.

WARM-UP PHASE

The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for
two to five minutes before strength-training or aerobic exercising. Perform activities that raise your heart
rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump
rope, and running in place.

exercise bike warm  up exercise

STRETCHING

Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic
training session is very important. Muscles stretch more easily at these times because of their elevated
temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds.

DO NOT BOUNCE.

Remember always to check with your physician before starting any exercise
program.

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 at your own pace
and be sure to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into the target zone shown on the graph below.

exercise bike heart rate monitor

COOL-DOWN PHASE

The purpose of cooling down is to return the body to its normal or near normal, resting state at the end
of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to
the heart.

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