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EXERCISE INSTRUCTIONS
1. The Warm-Up Phase
It is advisable to do a few stretch exercises before warming up on the treadmill. Each stretch
should be held for approximately 30 seconds. Do not force or jerk your muscles into a stretch - if it
hurts,
STOP.
When ready, warm-up by running at a slow pace for about 5 minutes. This stage
helps get the blood flowing and muscles working properly. It will also reduce the risk of cramps and
muscle injuries.
2. The Exercise Phase
It is important to maintain a steady tempo throughout the exercise. Your pace should be
enough to raise your heart beat into the target zone shown on the graph below. After regular use,
the muscles in your legs will become stronger.
This stage should last for a minimum of 12 minutes, though most people start at about 15-20
minutes.
3. The Cooldown Phase