Elite BK2080 Exercise Phase Start Position, Moving Position, Cool-Down Phase, Muscle Toning

Owner’s Manual

Using your Orbitrek Elite 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.

1. The Warm-Up Phase

This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your muscles into a stretch. If it hurts, STOP.

Owner’s Manual

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.

FORWARD BENDS

INNER THIGH

STRETCHES

CALF/ACHILLES

STRETCHES

OUTER THIGH STRETCHES

SIDE BENDS

2. The Exercise Phase

Start Position

Stand on the left side of the bike, grasp the handlebars (under the handlebar end caps about 100mm), then stride your left leg, place your

left foot on the left pedal, then stride your right leg, place your right foot on the right pedal, adjust your hands and stand pose to a comfortable position.

Moving Position

Grasp the handlebars, then switch the handlebars to and fro in tandem to move along with the pedals, do elliptical cycle movement. Your Orbitrek Elite has reversable movement. Forward pedalling emphasizes your quadriceps muscle (front thighs), while backwards pedalling emphasizes your hamstrings (back thighs). Remember, if you want to change your movement direction, stop movement first.

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This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.

3. The Cool-Down Phase

This stage lets your cardio vascular system and muscles wind down. This is a repeat of the warm up phase. First, reduce your tempo and continue at this slower pace for approximately 5 mintues before you get off your Exercise Bike. 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 to space your workouts evenly throughout the week.

MUSCLE TONING

To tone muscle while on your RACING BIKE you will need to have the resistance set quite high.

This will put more strain on your leg muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness you may need to alter your training program.

You should train as normal during the warm up and cool down phases, but towards the end of the exercise phase you should increase the resistance making your legs work harder. You will have to reduce your speed to keep your heart rate in the target zone.

WEIGHT LOSS

The important factor here is the amount of effort you put in. The harder and longer you work, the more calories you will burn. This is effectively the same as if you were training to improve your fitness, the difference being the goal.

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