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Use the manual setting on most bikes for optimum benefit and control. health care issues Warm up at an easy resistance setting (e.g. level 1 or 2) for 5 to 10 minutes. Maintain a steady pace above 80 revolutions health care issues per minute (rpm). After warming up, health care issues increase the resistance (e.g. to level 3 or higher) while simultaneously increasing the rpm to 100 or higher; in other words, pedal fast and hard! Maintain this pace for 2 minutes. Decrease resistance and rpm to your warm-up levels (e.g. level 2 @ 80 rpm). Maintain this pace for 2 minutes. Repeat this sequence at least 3 times. As you become accustomed to this workout, increase the number of repeats each week until you reach 7 (or higher if you wish). Then you can either increase the time spent at fast/hard pace or decrease the recovery time at the slower/easier pace.
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