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Physical activity during this stage should last for a minimum of 12 minutes, although
for most people it will take about 15-20 minutes for their heart rate to reach the target
zone.
3. THE COOL-DOWN PHASE:
This stage is to allow your cardiovascular system and muscles wind down. This is a
repeat of the warm up exercise e.g. reduce your tempo, continue for approximately 5
minutes. The stretching exercises should now be repeated, again remembering not to
force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at
least three times a week, and if possible space your workouts evenly throughout the
week.
MUSCLE TONING:
To tone muscles using the Asuna Upright Bike, you will need to set the resistance
level to high. This will increase the strain on the leg muscles, which will result in
shorter training sessions. As the work load is increased, it will decrease the required
time for the muscles to obtain an adequate workout. If you’re trying to improve your
fitness, you’ll need to alternate your training programs. You should start with your
usual routine, but towards the end of the exercise phase, the resistance should be
increased in order to make your legs work harder than normal. You may need to
reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS:
The most important factor here is the amount of effort you put in. The harder and
longer you work, the more calories you will burn.
Exercise Instructions
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