7
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
phase. First, reduce your tempo and continue at this slower pace for approximately 5 minutes before you get
off your Exercise Bike. 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 to space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your TREADMILL you will need to have the resistance set quite high. This will put
more strain on your leg muscles and may mean you cannot train for as long as you would like. If you are also
trying to improve your fitness you may need to alter your training program. You should train as normal during
the warm-up and cool-down phases, but towards the end of the exercise phase you should increase the
resistance making your legs work harder. You will have to reduce your speed to keep your heart-rate in the
target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
S
S
A
A
F
F
E
E
T
T
Y
Y
1. Make sure all parts are secure before using your treadmill, if necessary tightens any loose nuts and bolts.
2. Always consult your physician before engaging in any exercise program.
3. Always wear sensible clothing and footwear while exercising.
4. Do not let children around the treadmill whether it is in use or not.
5. Do not exercise within 2 hours of eating a large meal, or for one hour before.
6. Keep hold of the handle rail at all time while using the treadmill.
7. Only use the treadmill in a clear space, make sure there is nothing directly behind the treadmill, which
could be an obstruction when getting on or off.
8. Exercise should be stopped if any of the following occur: Nausea, Trembling, Extreme
Shortness of Breath, Excessively Fast Heart Rate, A Throbbing Head or Pains in the Chest.
Your physician should be consulted if any of the symptoms of discomfort persist.
T
T
R
R
O
O
U
U
B
B
L
L
E
E
S
S
H
H
O
O
O
O
T
T
I
I
N
N
G
G
Computer not working correctly.
If your computer is not working correctly, please check whether the
treadmill power cord is properly connected to the main power outlet.
