EXERCISE INSTRUCTIONS
Each workout should include the following three parts:
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 to your targeted heart rate but it is very important to maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heartbeat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
20
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
Summary of Contents for MARCY JX-663SW
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