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For beginners and those who are taking physical exercise back up after a long period of inactivity, it's a good idea to start off your sessions with a 15 min block of each of these 3 exercise machines, for a total of 45 minutes of exercises, and then move on to 3 sessions of 20 minutes for a total of 1 hour. Once you've reached that level it will be easier to do a longer session on a single machine.

STATIONARY BIKE

MUSCLE GROUPS WORKED

Primarily the glutes, quadriceps and calves (also the abs to a lesser degree).

 

EXERCISE SEQUENCE FOR A 40-60 MINUTE SESSION

- 10-15 min: warm-up at a moderate pace with low resistance

- 25-35 min: main workout segment, at a regular pace with medium resistance (about 70% of max heart rate)

- 5-10 min: cool down at a slow pace and low resistance

cycling

VARIATIONS

- Gradually increase the session duration by increasing the length of the main segment

- Increase your pedalling cadence and adjust the resistance to protect your knee joints

- Use interval training for the core of your session: Alternate between 6-12 blocks of 30-60 seconds each while changing resistance levels and body positions (standing)

- Gradually increase the number of blocks

These variations will help your body to little-by-little increase its endurance abilities and over time will enable you to do long exercise activities.

 

REGULAR BREATHING

Inhale through your nose and exhale through your mouth. Inhale and exhale for equal periods of time.

VARIATIONS

- Increase the overall session length by increasing the main workout segment

- Shorten the warm-up segment to 5-10 min.

- Increase your running speed

- Use interval training for your main workout segment: Alternate 6-12 blocks of 30-60 sec each by varying your running speed (walk, light, moderate, fast = higher than your normal running speed)

- Gradually increase the number of blocks

 

These variations will help your body to little-by-little increase its endurance abilities and over time will enable you to do long exercise activities.

 

REGULAR BREATHING

Inhale through your nose and exhale through your mouth. Inhale and exhale for equal periods of time. If you start to get a side stitch, lengthen each breath.

mat

SAFETY INSTRUCTIONS

Stay hydrated by having a small drink every 10-15 minutes; wear a close-fitting outfit with seat padding if needed; keep your knees in alignment with the bike frame.

Treadmill

MUSCLE GROUPS WORKED

Primarily the glutes, quadriceps, hamstrings and calves (also the abs to a lesser degree).

 

EXERCISE SEQUENCE FOR A 40-60 MINUTE SESSION

- 10-15 min: warm-up, with a fast walk or a slow jog

- 25-35 min: main segment, at a regular pace (about 70% of max heart rate)

- 5-10 min: cool-down, with a fast walk or a slow jog.

SAFETY INSTRUCTIONS

Stay hydrated by having a small drink every 10-15 minutes; take longer strides by landing on your heel first (foot aligned with the treadmill); position yourself halfway between the two arms of the treadmill.

Cross trainer

MUSCLE GROUPS WORKED

Primarily the glutes, quadriceps, hamstrings and calves (also the abs and upper body to a lesser degree).

 

EXERCISE SEQUENCE FOR A 40-60 MINUTE SESSION

- 10-15 min: Warm-up at a moderate pace with low resistance

- 25-35 min: Main workout segment, at a regular pace with medium resistance (about 70% of max heart rate)

- 5-10 min: Cool down at a slow pace and low resistance

Cross trainer

VARIATIONS

- Gradually increase the session duration by increasing the length of the main segment

- Increase your pedalling cadence and adjust the resistance to protect your knee joints



- Use interval training for your main workout segment: Interval or Mountain Training Programme

- Gradually increase the number of "mountains" or intervals

- Ride without using your arms (similar to running): This requires more balance and works out your abs and deep muscles more.

 

These variations will help your body to little-by-little increase its endurance abilities and over time will enable you to do long exercise activities.

 

REGULAR BREATHING

Inhale through your nose and exhale through your mouth. Inhale and exhale for equal periods of time.

SAFETY INSTRUCTIONS

Stay hydrated by having a small drink every 10-15 minutes; keep your knees aligned with the cross-trainer, and don't "sway your hips" (keep your body straight); don't pull on your arms.

A daily sport training programme?

Looking for someone to guide you, week after week, through a sport training programme at home that ensures you keep up with your exercise? We've got the perfect solution: Decathlon Coach! This app offers free workout programmes you can do at home or outside (find them under ""Training Programmes"".

free sport app

If you're more the type of person who wants to make your own way from A to Z, we also have hundreds of coached workout videos online for all types of sports (muscle strength, yoga, Pilates, stretching, cycling, step, dance, etc.).

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