Before beginning this or any exercise program, consult your
doctor or health professional. Only he or she can establish the
exercise routine appropriate for your age and condition.
Basic Guidelines for Theracyclists
1. The Theracycle is designed so that you can choose to let the motor
move your legs and arms for you, and, when you choose, you can
push the pedals for resistance. The handlebars can be used by
resting your fingers on the handle and letting the movement work
your upper body. You can also push and pull against the
handlebars for upper body benefit.
2. Add time before you add speed to your workouts.
3. Warm up and cool down. It doesn’t matter whether you work out every
day or three times a week, it’s important to do a gentle warm-up before
you use your Theracycle. Stretching helps maintain flexibility and range of
motion and prevents injuries. Towards the end of your routine, you may
want to gradually decrease your speed. After you are done using your
Theracycle, gently stretch your legs, shoulders, and lower back.
4. Stick with a program and track your progress.
5. Set simple, flexible goals that fit your individual strengths.
6. Don’t overdo it. Keep cool. Pace yourself.
7. Pay attention and modulate your exercise as your symptoms fluctuate.
8. Do something that you enjoy while exercising. Listen to music,
podcasts or audio books , or watch TV. There is a brain benefit to
challenging your brain while exercising – try to learn something new!
For Beginning Theracyclists
• Start slowly. Beginning Theracyclists usually start slowly and work up to a
daily routine. For example, start by using the Theracycle for ten minutes
a day, three days a week. Set the speed somewhere between five to
seven miles per hour. For your first workouts let the motor move you.
• Make sure to listen to your body - do what’s comfortable, not what’s
painful. You will find that over time you will become stronger. As you use
the Theracycle, you will quickly learn how your body responds and how to
vary your workouts, using time and speed.
• Plan on at least one day of rest between workouts. After several weeks of
regular exercise, you may be able to complete up to five workouts each
week.
• Each week, add a few minutes of exercise. Add time before speed.
• Keep track of your workouts so that you have a record of how you are
progressing. Use the monthly Theracycle log sheets to help you.
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