- 8 -
EXERCISE INSTRUCTIONS
Using your
AB TWISTER
will provide you with several benefits. It will improve your physical fitness,
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 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.
2. THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace, but be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20
25
30
35
40
45
50
55
60
65 70
75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at
about 15-20 minutes.
SIDE BENDS
OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD BENDS
CALF/ACHILLES STRETCHES
