Lifepro READY, SET, PRO - Step 2: Exercise Phase; Step 3: Recovery Phase

Endurance Training Collection 39
38 VeloCycle User Manual Lifepro
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly
Totals:
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to
help with your balance.
2. With your right hand, grab your right ankle.
Pull your heel in toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg
3 times.
STRETCH YOUR GROIN AND INNER THIGH
MUSCLES
1. Sit on the floor or a cushion with your knees
bent and the soles of your feet together.
2. Hold your ankles and bend forward at your
hips.
3. Hold the stretch for 10–15 seconds.
Repeat 3times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health slowly over time. The most important thing is
to always listen to your body. If you are tired or sore, slow down or stop
exercising for the day.
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Ride the bike for another 3–5 minutes at a slow speed and the
lowest pedal tension level. Then spend 5 minutes again completing the
stretches above to continue cooling down your muscles. Be careful not to
force or jerk your muscles as you stretch.