EXERCISE
INSTRUCTIONS
Using
your
TREADMILL
will
provide
you
with
several
benefits,It
will
improve
your
physical
fitness,tone
your
muscles,and,in
conjunction
with
a
calorie
-
controlled
diet,
help
you
to
lose
weight
1.The
Warm
Up
Phase
This
stage
helps
get
the
blood
flowing
around
the
body
and
the
muscles
working
properly,
It
will
also
reduce
the
risk
of
cramp
and
muscle
injury,
It
is
advisable
to
do
a
few
stretching
exercises
as
shown
below,
Each
stretch
should
be
held
for
approximately
30
seconds,
Do
not
force
or
jerk
your
muscles
into
a
stretch
-
if
it
hurts,STOP
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
at
your
own
pace
but
be
sure
to
maintain
a
steady
tempo
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
12
minutes
though
most
people
start
at
about
15
-
20
minutes
TARGET
ZONE
MAXIMUM
COOL
DOWN
85
%
70
%
200
180
160
140
120
100
80
20
25
30
35
40
45
50
55
60
65
70
75
HEART
RATE
AGE
FORWARD
BENDS
SIDE
BENDS
OUTER
THIGH
INNER
THIGH
CALF
/
ACHILLES
