Thank you.
Welcome to VideoCycle, a stationary cycling workout adventure.
Before beginning, we'd like to introduce you to the program features that have helped make VideoCycle tapes so effective and successful for thousands of stationary bike owners just like you.
To set up for your VideoCycle workouts, all you need to do is place your bike in front of the TV set within normal viewing distance, 5 to 20 feet, giving yourself plenty of room for pedaling and a clear, unstrained view of the picture.
If possible, you may want to use headphones to enhance the experience.
Stationary cycling is one of the few exercises that allows you to take your pulse while exercising.
This can be done with either an electronic pulse meter or manually by placing two fingers on your wrist at the base of the thumb, as shown here.
However you choose, it is important to monitor your workload while exercising.
An important feature on this VideoCycle program is the on-screen pulse check timer.
The timer will flash periodically during your workout, indicating a pulse check.
It will then count down to the word start, giving you time to locate your pulse.
When you see the word start, begin counting your pulse beats until you see the word stop.
Take the number of beats you counted and multiply by 10.
This will give you your actual beats per minute.
To benefit from an aerobic exercise, you must exercise within your training heart rate zone.
Here is a conservative chart showing the recommended training zone based on your age.
Find your age and training zone.
Now, you're ready to climb on your bike and pedal down the fun road to fitness.
Enjoy your VideoCycle workout tour, but most of all, enjoy the rewards of a consistent, ongoing exercise program.
Welcome to the alpine world of Switzerland, one of the world's great tourism countries.
You'll have a chance to experience a portion of this beautiful land, much the same way many of its visitors do.
You can ride from the road by bicycle.
The difference, of course, is that you control the elements from within your home aboard your stationary cycle.
This is the Nicolai Valley near the south central border of Switzerland.
Like many valleys in the Alps, it is lined with green pastures and old timber houses and farms, weathered brown with age.
In a few moments, we will change direction and find ourselves in the famous mountain village of Zermatt,
which is dominated by the mountain of mountains, the Matterhorn.
Take the first few minutes of this ride to use as a warm-up,
gradually increasing your heart rate on the way to your training heart rate zone, as described in the introduction.
The yellow number 1 in the corner of your screen indicates that this is the warm-up section for workout number 1.
When the number 1 turns to red, it signifies the workout section.
Try to maintain your target heart rate during this period.
Unlike many of the other video cycle programs, this workout tour does not include cool-down time.
Be sure to allow at least 3 to 5 minutes after your workout for cool-down before you get off your bicycle.
Most of Switzerland is covered by the rugged Alps with only a small portion of usable land for agriculture.
Where it is possible, agriculture is carefully nurtured and mainly operated by small farms.
The principal product is milk and, of course, Swiss cheese.
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Jim and Mary will join you now as riding companions here in Zermatt.
This village is closed to motor cars.
Local transportation consists of bikes, horse-drawn carriages, or electric vehicles.
Keep your eye on the horizon for views of the Matterhorn as we wind our way through the streets of Zermatt.
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The huge gracefully curved pyramid of the Matterhorn is the area's featured attraction.
But hiking, climbing, and skiing the surrounding mountains are popular activities as well.
Remember to use any portion or combination of the workouts on this tape depending on your personal fitness level.
Enjoy your ride. I'll join you again near the end of your workout.
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Enjoy your ride with Ursula and Jim as they lead you through the centuries old villages on the valley floor.
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To finish off the workout, we move high above the city of San Moritz to a narrow dirt trail that traverses the mountainside.
Keep up the good work and enjoy the views of the city below.
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Your third video cycle, Swiss Workout, travels to the Alpine Meadows on the slopes of Swartzelucena Valley.
This expansive valley is home to hundreds of small farms and guest houses which dot the green pastures.
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