YOUR F.I.T. PROGRAM
CHAPTER FIVE: CREATING AN EXERCISE PROGRAM
Workout: Brisk and Rhythmic Exercise
Working out trains and conditions your heart, lungs, and muscles so your body can operate more efficiently. Gradually increase the intensity of your workout to strengthen your cardiovascular system. To warm up, concentrate on pedaling smoothly before increasing speed.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart rate zone, exercise several times a day to get into the habit of exercising.
Try to reach and maintain
heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at
Begin exercising in three to five minute sessions.
PS50 RECUMBENT BIKE OWNER’S GUIDE 30
