Sunny Health & Fitness SF-E905 - Manual (Page 10)

10
USING YOUR ELLIPTICAL BIKE
Using your elliptical bike will provide you with several benefits. It will improve your physical fitness, tone
your muscles and in conjunction with a calorie controlled diet, help you lose weight.
WARM-UP PHASE
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to
five minutes before strength-training or aerobic exercising. Perform activities that raise your heart rate and
warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and
running in place.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic
training session is very important. Muscles stretch more easily at these times because of their elevated
temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds.
DO NOT BOUNCE.
Remember always to check with your physician before starting any exercise program.
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 at your own
pace and be sure to maintain a
steady tempo throughout. The rate
of work should be sufficient to raise
your heartbeat into the target zone
shown on the graph below.
COOL-DOWN PHASE
The purpose of cooling down is to return the body to its normal or near normal, resting state at the end of
each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the
heart.