FitNord SPRINT 500, Owner'S Manual, Page: 19 / 26

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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
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