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.
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 own pace, 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.
This stage should last for a minimum of 12
minutes, although most people start at
about 15-20 minutes.
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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