HMS ZM 5005, User Manual, Page: 13 / 32

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I. WARM-UP PHASE
This phase should help improving blood circulation and make your muscles
working properly while reducing a cramp risk or injury. It is advisable to do a few
stretching exercises as shown below. Each stretching exercise should be taken
for approx. 30 seconds. Don’t overstretch and don’t jerk your muscles. If you feel
pain, stop immediately.
II. 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 ap-
prox. 15-20 mins.
III. 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. Re-
peat 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.
Warm up