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EXERCISE INSTRUCTIONS
Using the equipment can have likely postive effect: It can improve your physical fi tness, tone
your muscles and, in conjunction with a calorie controlled diet, help you lose weight.
1.THE WARM UP PHASE
This stage helps get the blood fl 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.
SIDE BENDS
FORWARD
BENDS
OUTER THIGH STRETCHES
INNER THIGH STRETCHES
CALF/ ACHILLES
2. 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 fi tter 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.
