NOTE:
Using the (ASUNA Indoor Cycling 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 to get the blood flowing around the body while also loosening and
preparing the muscles for workout. This phase 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!
2. THE EXERCISE PHASE:
Effort is the key in this phase. After regular use, the muscles in your legs will become
stronger as a result the duration & intensity of your workouts may increase based on
your body’s tolerance to physical activity, when increasing physical activity it is very
important to maintain a steady tempo throughout. The rate of work should be sufficient
enough to raise your heart beat into the target zone shown on the graph below.
Exercise Instructions
SIDE BENDS OUTER THIGH
FORWARD
BENDS
INNER THIGH
CALF / ACHILLES
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