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3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a
repeat of the warmup 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 on your BIKE you will need to have the resistance set quite high.
This will put more strain on our leg muscles and may mean you cannot train for as long
as you would like. If you are also trying to improve your fitness you need to alter your
training program. You should train as normal during the warmup and cool down phases,
but towards the end of the exercise phase you should increase resistance making your
legs work harder. You will have to reduce your speed to keep your heart rate in the
target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and
longer you work the more calories you will burn. Effectively this is the same as if
you were training to improve your fitness, the difference is the goal.
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