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8
EXERCISE INSTRUCTION
Using your
FOLDING BIKE
will provide several benefits, it will improve your physical fitness and
flexibility, tone muscles and in conjunction with a calorie controlled diet help you lose weight.
1.The Warm Up Phase
This stage helps to get the blood flowing 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.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work to your own level but it is important to maintain a steady tempo throughout. The
rate of work should be sufficient to raise your heart beat into the target zone shown on the graph
below.
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people start at
a lower level and build up to about 15-20 minutes
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