Using your exerciser will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you lose weight.
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, your muscles will become more flexible. Work to your own
level 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 though most people start at about 15-20 minutes.
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF/ACHILLES
EXERCISE INSTRUCTIONS
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