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EXERCISE INSTRUCTIONS
Using your Trojan Power Gym 1.0 Home Gym provides you with several benets, it will improve your physical
tness, tone muscle and in conjunction with a calorie controlled diet, help you lose weight.
THE WARM UP PHASE
This stage helps get the blood owing 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.
This is the stage where you put the effort in. After regular use, the muscles in your upper and lower body will
become stronger. Work at your own pace, but it is very important to maintain a steady tempo throughout. The rate
of work should be sufcient to raise your heart beat into the target zone shown on the graph below.
This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise i.e. 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 tter you may need to train longer and harder. It is advisable to train at least 3 times a week,
and if possible space your workouts evenly throughout the week.
SIDE BENDS OUTER THIGH CALF STRETCHINNER THIGHFORWARD
BENDS
#19M02T008 Power Gym 1.0 UM VERSION 4.indd 18 29/05/2019 13:30
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