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EXERCISE INSTRUCTIONS
Using your Trojan Marathon 230 Treadmill provides you with several benefits, it will improve your physical
fitness, tone muscle and in conjunction with a calorie controlled diet, help you lose weight.
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
.
This is the stage where you put the effort in. After regular use, the muscles in your legs will become stronger.
Work at your own pace, 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 is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise i.e. 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 3 times a week,
and if possible space your workouts evenly throughout the week.
SIDE BENDS
OUTER THIGH
CALF STRETCH
INNER THIGH
FORWARD
BENDS
Summary of Contents for MARATHON 230
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