15
treadmill will stop immediately.
EXERCISE INSTRUCTIONS
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 and count to 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 , the muscles in your legs will
become Stronger. Work to you 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
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
