EXERCISE INSTRUCTIONS
Using your Spin Bike will provide you with several benefits. It will improve your physical fitness, tone
muscle and in conjunction with a 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.
2. The 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 to your own pace but try to maintain a steady tempo throughout.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
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, however reduce your tempo and 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.
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