Exercise Instructions
Using your EXERCISE CYCLE will provide you with several benefits, it will improve
your physical fitness, tone muscle and in conjunction with calorie controlled diet help
you lose weight.
Warm Up Exercises
A successful exercise program consists of a warm-up, aerobic exercise, and a
cool-down. Do the entire program at least two and preferably three times a week,
resting for a day between workouts. After several months, you can increase your
workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session.
It prepares your body for more strenuous exercise by heating up and stretching
out your muscles, increasing your circulation and pulse rate, and delivering more
oxygen to your muscles. At the end of your workout, repeat these exercises to
reduce sore muscle problems. We suggest the following warm-up and cool-down
exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees
pointing outward. Pull your feet as close into your groin
as possible. Gently push your knees towards the floor.
Hold for 15 counts.
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.Hold
for 15 counts. Relax and then repeat with left
leg extended.
Hamstring Stretch
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next, rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
Head Roll
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