3. The Cool 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, and if possible space your workouts evenly throughout the week.
Muscle toning
To tone muscle while on your exercise cycle you will need to have the resistance set quite
high. This will put more strain on your leg muscles and may mean you cannot train for as
long as you would like. If you are also trying to improve your fitness you need to alter your
training program. You should train as normal during the warm up and cool down phases,
but towards the end of the exercise phase you should increase resistance making your legs
work harder. You will have to reduce your speed to keep your heart rate in the target
zone.
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. Effectively this is the same as if you were training to
improve your fitness, the difference is the goal.
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