Exercise bikes offer a non-weight-bearing, low-impact cardiovascular activity that you can do in the comfort of your own home. Tornado machines are upright bikes with various features, including several pedal resistance levels and built-in workouts. You can use a Tornado upright exercise bike to meet the physical activity guidelines set by the American College of Sports Medicine. ACSM recommends that healthy adults do 20 to 30 minutes of moderately to vigorously intense cardio exercise, three to five days per week.
Step 1
Adjust the seat. Loosen the adjustment knob on the seat upright. Lower or raise the seat as necessary. Tighten the adjustment knob. Adjust your seat so that your knees are still slightly bent when your legs are in the most extended pedal position.
Step 2
Start your workout. Sit on the seat and start pedaling. The console display will light up, providing you with distance, time, resistance and speed information.
Step 3
Change the pedal resistance. Press the "+" button on the console to increase pedal resistance; press the "-" button to decrease resistance.
Step 4
Select a built-in program. Most Tornado exercise bikes come with several preset workouts. The machine will adjust the pedal resistance for you throughout the workout. After you start pedaling, press the button that corresponds to your desired workout. The program will start automatically.
Step 5
Check your heart rate. Place both hands on the pulse sensors located on the handlebars. Your heart rate will appear on the display in 5 to 15 seconds.
Tips and Warnings
- Start your workout with a 5 to 10 minute warm-up and end with a 5 to 10 minute cooldown.
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