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EXERCISE INSTRUCTIONS
Warm-up and cooling phase
1. Warm up phase
This stage helps to 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. 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 butt it is very important to maintain a steady tempo
throughout.
3. Cool down phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warm up 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.
Muscle toning
To tone muscle while on your crosstrainer 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 are also trying to improve your fitness you need to alter 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 resistance making your legs work harder. You will have to reduce your speed to keep
your heart rate in the target zone.
Weight loss
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.
