Exercycle Workout Guide

Our Exercycle Workout

The exercycle is the one of the more versatile machines out there. With it's small compact design, more affordable range and low on noise - it is naturally a family favourite! Along with the spin bike, both will allow you to get a robust workout in the comfort and safety of your home.

If you have recently purchased from our range of exercycles and spinbikes, firstly Congratulations on investing into your health and well-being!

WARM-UP

It is best practice always warm-up before exercising as it increases the blood flow to muscles, building your heart rate and cardiovascular system, while reducing the risk of injury and strains.
Warm up exercises are important in preparing the muscles for activity whilst minimizing the risk of injury.  You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.

 

Hamstring Stretch (Standing) 

Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles.

Hold for 15-20 seconds. Repeat 2-3 times.


 

Hamstrings Stretches (Seated)

Sitting on the floor preferably on a mat, put one leg straight, the other inward and close to the inside of the straight leg. Lean forward from the hips, reaching towards your toes.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

Crus and Feet Tendon Stretches

Standing with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree.

Hold for 10-15 seconds, and relax. Repeat 3.


 

Quadriceps Stretches

Keeping your balance with your left hand holding onto a wall or stationery fixture, grasp your right foot with your right hand and stretch your right heel toward your buttocks slowly, until you feel the stretch in the front of your thigh.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

Sartorius (Inner Muscles of the Thigh) Muscle Stretches

Sitting down with the soles of your feet or shoes together and your knees positioned outward. Pull your feet towards your groin until you can feel the stretch.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

 

PRO TIP: Also it’s as equally important to stretch after exercise to help prevent any muscle soreness setting in the next few days. Repeat the stretches above post workout.

SAFETY FIRST

  • If you experience dizziness, nausea, chest pain or any other abnormal symptoms, STOP the workout at once.  CONSULT A PHYSICIAN IMMEDIATELY.
  • Whether you are an elite athlete or a weekend warrior, it is essential to drink enough water before, during and after exercise. Dehydration will stop you from getting the most out of your workout and feeling tip-top!
  • Before using the machine to exercise, always do stretching exercises to properly warm up.
  • Always wear appropriate workout clothing when exercising. Dress accordingly to the temperature and do not wear loose clothing that could become caught in the machine. Sporting shoes are recommended when using the treadmill.
  • Use the machine only for its intended use.
  • Keep children and pets away from the machine at all time. DO NOT leave children unattended in the same room with the machine.
  • Disabled persons should not use the machine without a qualified person or physician in attendance.
  • Only one person at a time should use the machine.
  • Inspect and tighten all the loose parts before this equipment is used.
  • Keeps hands away from moving parts.
  • Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.  
  • Inspect the machine before each use; make sure all of the connections are tightly secured.
  • Do not place any sharp objects around the machine.
  • Do not extend the seat stem past the warning line “Max” when adjusting the seat height.
  • And lastly, ensure that you know how to operate your machine – check that your speed, incline and emergency stop is functional. Never operate if the machine is not functioning properly.

WORKOUTS

SPIN BIKES

Spin bikes are made to handle intense workouts, allowing you to stand up and pedal and they have quickly become a popular product for many. With many models not having any additional built in equipment such as displays and heart monitors, these work outs are designed around your Rate of Perceived Exertion, giving you what back what you put in.

Spin to Slim

20 minute routine builder

Work at your own pace to transition between seated and standing positions. This 20 minute workout will be beneficial for those who are wanting to work on their posture,  and those who are beginners to the sport. Make the most of this workout by applying yourself through self evaluated RPE. Combining fat blasting sprints and thigh trimming climbs to bring you this spin to slim classic.

35 minute resistance training

Adding in an extra feature of increasing or decreasing the tension, this allows you to add variety to your workout sessions by adjusting the resistance level of the bike. Work to your max through resistance training and see yourself hit those target heart rates to burn fat and build endurance.

 

UPRIGHT & RECUMBENT

A typical ride burns up to 12 calories a minute, so there's plenty of reason to love the exercise bike. With their magnetic brake systems they are super quiet and comfortable to use everyday. The low-impact system easily helps you achieve your workout goals fast. With two types of exercise bike readily available, we have provided these workouts that will benefit users of both recumbent and upright bicycles.

20 minute core endurance workout | Equipment optional: Exercise Mat

Improve your core strength and tone your mid sections through our 20 minute workout. Designed to build your endurance, the cardio section of the workout will get you into the fat burning zone so you can hit the pecks of your workout while giving you a strong core.
PRO TIP: As your fitness improves, increase the intensity of the body weight exercises by repeating each move for a minute.

25 minute recumbent w/ arm workout | Equipment needed: Dumbbells or Resistance Band

The ergonomic design of the recumbent bicycles distributes your weight comfortably over a larger area while you are in a laid-back reclining position.

This workout is designed to work your upper and lower body through alternating cycling and resistance dumbbell exercises. Alternatively, we have also created an option of using the resistance band if you have no weights or wanting a difference in your workouts.

PRO TIPS

Adjusting the tension

Increasing or decreasing the tension allows you to add variety to your workout sessions by adjusting the resistance level of the bike.

  • To increase resistance (requiring more strength to pedal), turn the Emergency Brake & Tension Control Knob to the right.
  • To decrease resistance (requiring less strength to pedal), turn the Emergency Brake & Tension Control Knob to the left
Emergency Brake

The same knob that allows you to adjust the tension of the bike also doubles as the Emergency Brake.

Use this safety feature when you would need to stop the bike’s flywheel or get off the bike, firmly press down on the Emergency Brake and Brake Control Knob.


 

 

 

 

Rate of Perceived Excursion

RPE, is a way to measure your efforts while exercising. This is a great way to gage your fitness level without any equipment. RPE is a numerical 1 - 10 scale based on how you feel while exercising.
The spin bike exercises below are designed around your RPE, so as your fitness improves, how you feel during your workout will alter.
Remember, what you put in is what you get out!


 

 

 

TARGET HEART RATE

Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate Beats Per Minute (BPM) reading.


220 – AGE = TMHR (Theoretical Maximum Heart Rate) TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute) TMHR x 65% = (Lower Training Limit) bpm

Example:
220 – 39 = 181 bpm
181 x 85% (0.85) = 154 bpm (Upper Training Limit)
181 x 65% (0.65) = 118 bpm (Lower Training Limit)

 


Cardiovascular Training plays an important part in maintaining a healthy heart and lung function, so it’s no surprise we should be paying attention to how quickly our heart beats during exercise. The chart below outlines a range of heart rate training zones determined by the individual’s age and workout goals to ensure you train safely and effectively.