EXERCISE INSTRUCTIONS
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. Please do not skip the warm up phase as it is important to
safely prepare your muscles and cardiovascular system for the workout that is to follow.
2. The Exercise Phase
This is the stage where you put the effort in. After regular exercise, your cardiovascular system and
muscles will adapt, causing your fitness to improve. The level of work you perform during your workout
should be sufficient to raise your heart beat into the target zone shown on the graph below. This stage
should last for a minimum of 12 minutes for most healthy people.
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, and continue for approximately 5 minutes until coming to a stop.
Stretching exercises should now be performed. Do not to force or jerk your muscles into the stretch.
Hold each stretch for 30 seconds if possible.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.
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