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Work-Out Tips:
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Always perform stretching exercises both before and after your work-out. See page 11.
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Start slowly, doing too much too soon can lead to injuries.
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If you are sore or tired, give yourself a few extra days to recover.
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Start with two or three 15 minute sessions per week with a rest day between work-outs.
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Warm-up for 5 or 10 minutes with gentle movements like walking or swinging your arms in a circle and then
stretch the muscles you’ll use during your work-out. The treadmill will mainly exercise the thigh and calf
muscles.
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Increase the pace and resistance to slightly harder than comfortable and exercise for as long as you can. You
may only be able to exercise for a few minutes at a time, but that will change quickly if you exercise regularly.
•
End each work-out with a 5 minute cool down with the resistance set to a low level. You should then stretch
the muscles you’ve just worked to prevent injury and cramp.
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Increase your work-out time by a few minutes each week until you can work continuously for 30 minutes per
session.
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Don’t worry about distance or pace. For the first few weeks, focus on endurance and conditioning.
How hard should you work?
7. When exercising, you should try to stay within your Target Heart Rate (THR) zone.
8. The THR table will tell you the THR for your age. This is only a guide and will depend on the fitness and
condition (health) of the person using the treadmill.
9. Always be aware of how you feel when you exercise. If you feel dizzy or light- headed, stop immediately and
rest. If you’re not breaking into a sweat, speed it up!
Stretching Guide
Tips for Stretching:
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Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your
shoulders. This will allow the body’s natural lubrication (synovial fluid) to protect the surface of the bones at
these joints.
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Always warm up the body before stretching, as this increases blood flow around the body, which in turn
makes the muscles more supple.
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Start with your legs, and work up the body.
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Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and usually repeated
about 2 or 3 times.
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Do not stretch until it hurts. If there’s any pain, ease off.
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