Trojan SHAPE 210 - Exercise Instructions; The Warm Up Phase; The Exercise Phase

16
Using your Trojan Shape 210 Stationary Cycle, provides you with several benets, it will improve your
physical tness, tone muscle and in conjunction with a calorie controlled diet, help you lose weight.
THE WARM UP PHASE
This stage helps get the blood owing 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.
THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
stronger. Work at your own pace, but it is very important to maintain a steady tempo throughout.
The rate of work should be sufcient to raise your heart beat into the target zone shown on the
graph below.
EXERCISE INSTRUCTIONS
SIDE BENDS OUTER THIGH CALF STRETCHINNER THIGHFORWARD
BENDS