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 Stronger. Work to your but it is very important 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.
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
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