3
Using your sit up benchprovide you with several benefits, it will improve your physical fitness, tone muscle
and in conjunction with 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 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 heart beat into the target zone shown on the graph below.
3. The Cool Down Phase
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.
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.
This stage should last for a
minimum of 12 minutes though
most peoplestart at about
15-20 minutes.
