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5.
EXERCISE INSTRUCTIONS
Workout Phase:
After the stretching and warm-up exercises, begin the 20-30 minute workout phase.
After regular use,
the muscles in your legs will become stronger. Work to your limit, but make sure to maintain a steady
tempo throughout you workout. The workout intensity should be sufficient to raise your heart beat into
the target zone shown on the graph below.
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.
Heart Rate
Maximum
Cool Down
Age
Target Zone
Recovery phase:
This should be at least 12 minutes for most people.
