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This stage should last for a minimum of 12 minutes, though most people start at about 15-20 minutes.
3. The Cooldown Phase
This stage is to let your cardio-vascular system and muscles wind down and relax. This is a repeat
of the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again taking care 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, space your workouts evenly throughout the week.
To tone muscle while on the treadmill you will need to have the resistance set quite high. This will
put more strain on our 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 need to alter your training program. You should train as
normal during the warm-up and cooldown phases but increase resistance towards the end of the
exercise phase, making your legs work harder than normal. You may have to reduce your speed to keep
your heart rate in the target zone.
The amount of effort you put in is important. The harder and longer you work the more calories you
will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the
goal.
MAINTENANCE INSTRUCTIONS
WALKING BELT CENTERING AND TENSION ADJUSTMENT
DO NOT OVERTIGHTEN the walking belt.
This may cause reduced motor performance and excessive
roller wear.
CENTERING THE WALKING BELT:
1. Place treadmill on a level surface
2. Run treadmill at approximately 5.5km/h, or 3.5 mp/h.
