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EXERCISE INSTRUCTIONS
1. The Warmup 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
Stronger. Work to your 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.
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warmup exercise e.g., reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering 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 your 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 warmup and cool down phases, but towards the end of the exercise
phase you should increase resistance, making your legs work harder than normal. You may have
to reduce your speed to keep your heart rate in the target zone. The important factor here is the
amount of effort you put in. The harder and longer you work the more calories you will burn.
Effectively this is the same as if you were training to improve your fitness, the difference is the
goal.