Loading ...
Loading ...
Loading ...
16 FlexCycle Plus User Manual Lifepro
Recovery + Fitness Collection 17
EXERCISE INSTRUCTIONS
Using your FlexCyclePlus will improve your physical fitness, tone your muscles, and
when combined with a calorie-controlled diet, it will help you lose weight.
PRO TIP: Change up your workout duration, speed, as well as your exertion level and
heart rate to keep improving your fitness and mobility.
STEP 1: WARM UP PHASE
Spend about 5 minutes warming up. Doing warm up stretches before exercising
prevents pulled muscles and other exercise injuries. Stretching gets blood flowing and
helps loosen your muscles so they are ready for exercise. While doing the following
stretches, do not force or jerk your muscles, and most important, if it hurts: STOP.
TOUCH YOUR TOES
1. Bend your knees slightly.
2. Let your back and shoulders relax as you bend over and try to
touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Repeat 3 times.
STRETCH YOUR CALVES AND FEET
1. Sit on the floor or a cushion.
2. Place your left foot against your right inner thigh.
3. Bend toward your right foot and try to touch your toes.
4. Hold the stretch for 10–15 seconds
5. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with your balance.
2. With your right hand, grab your right ankle.
3. Pull your heel in toward your buttocks.
4. Hold the stretch for 10–15 seconds
5. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN
1. Sit on the floor or a cushion with your knees bent and the soles
of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds
4. Repeat 3 times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re
building muscle, stamina, and
improving your cardiovascular
health. It’s important to begin
slowly and increase your workout
duration, intensity, and the
resistance level of the pedals
slowly over time. Work at your
own pace and be sure to maintain a steady tempo throughout. The intensity of your
workout should be sufficient to raise your heartbeat into the target zone shown in the
graph.
Calculate your personal target heart rate when exercising based on your fitness goals.
MAXIMUM HEART RATE
This value represents your maximum heart rate and serves as a basis from which to
calculate your personal training heart rate.
HEALTH & WELLNESS
Ideal for people who are overweight, older, beginners, and/or who do not exercise
regularly.
FAT BURNING
Ideal for athletes and sports people who aim to lose weight.
CONDITIONING & FITNESS
Ideal for athletes and sports people who want to improve their stamina and/or
conditioning.
For optimal training results, calculate the average value of selected target zone
(also see chart above):
• Health & Wellness: target zone average = 55% of max heart rate
(max heart rate × 0.55)
• Fat Burning: target zone average = 65% of max heart rate (max heart rate × 0.65)
• Conditioning & Fitness: target zone average = 75% of max heart rate
(max heart rate × 0.75
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and recover. Spend
5 minutes completing the warm up stretches again to allow yourself time to cool down.
Be careful not to force or jerk your muscles as you stretch.
Target Zone = 70-80% of Max Heart Rate
Target Zone = 50-60% of Max Heart Rate
220 - Your Age = Max Heart Rate
Target Zone = 60-70% of Max Heart Rate
Loading ...
Loading ...
Loading ...