9
Calves/Achilles tendon
EXERCISE PHASE
At this phase you put the effort in. After regular use, the muscles in your body should get more flexible.
Exercise properly and keep steady tempo. The rate of work should be sufficient to raise your heartbeat
into the target zone (as on the graph below).
This stage should last for a minimum of 12 minutes though most people start at about 15
– 20 mins.
COOL DOWN PHASE
This phase has to calm your muscles and cardiovascular system. It is repeating of the warm-up
exercising, but with reduced tempo. Take it for approx. 5 minutes. You can repeat the stretching
exercises, but don’t jerk or overstretch your muscles. As you get fitter, you may train longer and harder.
It is advisable to train at least three times a week. If possible, space your workouts evenly throughout
the week.
MUSCLE TONING
To tone your muscles, you will need to have the resistance set quite high. This will put more strain on
your leg muscles and may mean you cannot train for as long as you would like. If you also try to improve
your fitness, you need to change your training program. You should train as normal during the warm-up
and cool-down phases, but towards the end of the exercise phase you should increase the resistance
to make your legs working harder. You have to reduce your speed and keep your heart in the target
zone.
