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EXERCISE INSTRUCTIONS
1. The 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. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in
your legs will become stronger. It is very important to maintain a steady tempo
throughout.
The rate of work should be sufficient to raise your heart beat into the
target zone shown on the graph below. This stage should last for a minimum of 12
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 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.
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 warm up and cool down phases, but towards the end of the exercise phase
you should increase resistance, making your legs work harden 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.