R N I N G, S I N G Y O U R T E M P O

3 . U S I N G Y O U R T E M P O ™

W A R N I N G

TO AVOID SERIOUS PERSONAL INJURY:

Before beginning any conditioning or fitness program, consult with your physician or health professional. Only this person can establish the proper conditioning or fitness program that is appropriate for your age and physical condition.

•If you feel faint, dizzy, short of breath, or if you have chest or other pains, STOP IMMEDIATELY! Consult your physician before you continue.

•NEVER attempt to use the stationary cycle when ill or in a weakened condition.

•ALWAYS read operating instructions before beginning.

•ALWAYS properly warm up before beginning use of the stationary cycle.

•ALWAYS wear proper attire and athletic or cycling shoes when using Tempo™.

•ALWAYS keep children and pets clear of the stationary cycle and moving parts while in use.

1.Warm-Up

According to Lisa Brinton, Certified Personal Trainer and Indoor Cycling Instructor, “A gradual warm up will lead to efficient calorie burning by increasing the body’s core temperature, increase metabolic rate so oxygen is delivered to the working muscles more quickly and reduce the possibility of injuries by improving the elasticity of the muscles. Start your ride with very little resistance on the flywheel and pedal at a moderate RPM of about 50 to 70 pedal revolutions per minute. Gradually increase flywheel resistance and pedaling speed for at least 8 to 10 minutes. You are warmed up when your breathing rate has increased and you begin to notice a light sweat.”

2. Workout

If you have not been exercising regularly, Certified Personal Trainers, like Lisa Brinton, recommend limiting your workout to a moderate level and about 30 minutes for a couple weeks. Try to workout at least 3 to 4 times a week. After a couple weeks gradually increase the duration & intensity of your workouts until reaching 45 minutes.

Lisa recommends the “talk” test to determine the intensity of your workouts. If you can talk in complete sentences while exercising you are working at a moderate level. On the other hand, if you must gasp for air when trying to talk you are working out at an intense level.

3. Cool Down

Lisa points out that a cool down is just the opposite of warm-up. “After a workout, a cool down period will flush your muscles of lactic acid build-up and allow your cardiovascular system to slowly return to normal activity level”. During cool down, reduce the resistance level and pedal RPM until breathing returns to near normal, approximately three to five minutes. Lisa also asks her indoor cycling students to stretch during and just after cool down. While pedaling during cool down arm and shoulder muscles can be stretched. After cool down stretch the leg muscles for a few minutes primarily the quadriceps, hamstrings, calves and gluteus.