• Dress in suitable layered clothing so you can remove by layer as your body temperature increases.

• Set the tension at an easy level and warm the muscles up for the first few minutes.

• Once you are feeling warmer, increase the intensity and speed if desired.

• During your workout, try to vary either the intensity or speed for short periods of time (2-3 minutes), as these spikes of extra effort will ensure the body does not adjust to the same workout day after day. Your fitness level will also be improved at a faster rate and your interest maintained. If your cross-trainer has pre-set program options, use them!

• Monitor your heart-rate throughout your workout and ensure you are training within the correct training zone for your age and desired fitness goals. Your cycle may have a pulse sensor, or you may need to invest in one. An independent model of pulse sensor is more accurate, as they register the electrical signals from the heart, as opposed to working on blood flow to the fingers or ears.

• Lower the intensity for the last few minutes of your workout allowing the body to cool down.

• Perform maintenance procedures as specified in the Operations Manual to ensure longevity.

• Always consult your doctor before beginning any exercise program.