Spirit F8500 Instruction And User's Manual page 30

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EXERCISE INSTRUCTIONS
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, however reduce your tempo and 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 TREADMILL 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.
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