EXERCISE INSTRUCTIONSEXERCISE INSTRUCTIONS
Using your TREADMILL will provide you with several benefits,It will improve your
physical fitness,tone your muscles,and,in conjunction with a calorie-controlled diet,
help you to lose weight
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, It is advisable to do a few stretching
exercises as shown below, Each stretch should be held for approximately 30 seconds,
Do not force or jerk your muscles into a stretch - if it hurts,STOP
2.The Exercise Phase
This is the stage where you put the effort in,After regular use,the muscles in your
legs will become more flexible, Work at your own pace but be sure to maintain a
steady tempo throughout,The rate of work should be sufficient to raise your heart
beat into the target zone shown on the graph below,
This stage should last for a minimum 12 minutes though most people start at about
15-20 minutes
1;.The Warm Up Phase
TARGET ZONE
MAXIMUM
COOL DOWN
85%
70%
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75
HEART RATE
AGE
FORWARD
BENDS
SIDE BENDS OUTER THIGH
INNER THIGH
CALF/ACHILLES
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