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How To Begin
How Hard Should You Work?
• Start with two or three 15-minute
sessions per week with a rest day
between workouts
• Warm-up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch the
muscles you’ll use during your work-out.
Seated cycling works mainly the
quadriceps (thighs) and hamstrings
• Increase the pace and resistance to
slightly harder than comfortable and
exercise for as long as you can. You
may only be able to exercise for a few
minutes at a time, but that will change
quickly when you exercise regularly
• End each workout with a 5-minute cool
down with the resistance set to a low
level. You should then stretch the
muscles you’ve just worked to develop
prevent injury
• Increase your work-out time by a few
minutes each week until you can work
continuously for 30 minutes per session
• Don’t worry about distance or pace for
and conditioning.
When exercising, you should try to stay within your target heart rate (THR) zone.
The table on the previous page will tell you the THR for your age.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed,
stop immediately and rest.
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