Cardio Shop HP-810B2, Manual

Page: 11 / 13

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 to your own pace but it is very important to
maintain a steady rhythm throughout. The rate of work should be sufficient to raise
your heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at
around 15- 20minutes.
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 exercise e.g. reduce your speed, 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
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF / ACHILLES
HEART RATE
TARGET ZONE
MAXIMU,M
COOL DOWN
AGE