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2.
EXERCISE
PHASE
It is a phase, during which you should put in your effort. After regular workout, your leg muscles should get more
flexible. Keep steady tempo throughout your exercising. The workout intensity should be sufficient to raise your
heartbeat into the target zone as shown below.
NOTE:
This stage should last for at least 12 mins. Thus, most people start at approx. 15-20 mins.
3.
COOL
‐
DOWN
PHASE
In this stage, your cardio-vascular system and muscles should get calm. Repeat the warm-up exercises, reduce
your tempo and continue for approx. 5 mins. Repeat the stretching exercises, but don’t overstretch or jerk your
muscles. As you get fitter, you can exercise longer and harder. It is advisable to train at least three times a week
and, if possible, to space your workouts evenly throughout a week.