7
minutes, then 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. 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 heartbeat
into the target zone shown on the graph below.
3. Cooling 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, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the
stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times
a week, an
d if possible space your workouts evenly throughout the week.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the
more calories you will burn.
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
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