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EXERCISE INSTRUCTIONS
Using your Bench will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you 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 and be sure 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.
3. The 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.
SIDE BENDS OUTER
THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum
of 12 minutes for most people
Target zone
Heart Rate
Maximum
85%
70%
Cool down
Age
200
180
160
140
120
100
80
20
25
30
35
40
45
50
55
60
65
70
75
Maximum
