Physical activity during this stage should last for a minimum of 12 minutes, although for
most people it will take about 15-20 minutes for their heart rate to reach the target zone.
3. THE COOL-DOWN PHASE:
This stage is to let your Cardio-vascular System and muscles wind down. This is a
repeat of the warm up exercise e.g. reduce your tempo, continue for approximately 5
minutes. The stretching exercises should now be repeated, again remembering not to
force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least
three times a week, and if possible space your workouts evenly throughout the week.
MUSCLE TONING:
To tone muscle while using the (ASUNA Indoor Cycling Bike) you will need to set the
resistance level to high, this will increase the strain on leg muscles which will result in
shorter training sessions, as the work load being increased will decrease the time
required for the muscles to obtain an adequate workout. If you’re also trying to improve
your fitness, you’ll need to alter your training program. You should train as normal during
the warm up and cool down phases, but towards the end of the exercise phase the
resistance should be increased in order to make your legs work harder than normal. You
may have to reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS:
The most important factor here is the amount of effort you put in, the harder and longer
you work the more calories you can burn. Effectively this is the same as if you were
training to improve your fitness, the difference is the goal.
minimum of 12 minutes
though most people start
at about 15-20 minutes.
Exercise Instructions
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