True Manufacturing Company PS/50 - Manual (Page 30)

PS50 Recumbent Bike Owner’s Guide
30
Your F.I.T. Program
Chapter Five: Creating an Exercise Program
Workout: Brisk and Rhythmic Exercise
Working out trains and conditions your heart, lungs, and
muscles so your body can operate more efficiently. Gradually
increase the intensity of your workout to strengthen your
cardiovascular system. To warm up, concentrate on pedaling
smoothly before increasing speed.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate
is below 60 percent of your maximum heart rate. The cool
down should last at least five minutes, followed by some light
stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a day to get into the habit
of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.