Warm up
I.
WARM-UP PHASE
This phase should help improving blood circulation and make your muscles working properly while reducing a
cramp risk or injury. It is advisable to do a few stretching exercises as shown below. Each stretching exercise
should be taken for approx. 30 second
s. Don’t overstretch and don’t jerk your muscles.
If you feel pain, stop
immediately.
II.
EXERCISE PHASE
It is a phase, during which you should put in your effort. After regular workout, your leg muscles should
get more flexible. Keep steady tempo throughout your exercising. The workout intensity should be
sufficient to raise your heartbeat into the target zone as shown below.
NOTE:
This stage should last for at least 12 mins. Thus, most people start at approx. 15-20 mins.
III.
COOL-DOWN PHASE
In this stage, your cardio-vascular system and muscles should get calm. Repeat the warm-up
exercises, reduce your tempo and continue for approx. 5 mins. Repeat the stretching exercises, but
don’t overstretch or jerk your muscles. As you get fitter, you can exercis
e longer and harder. It is
advisable to train at least three times a week and, if possible, to space your workouts evenly
throughout a week.
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