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EXERCISE INSTRUCTIONS
Using your Weight bench will provide 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, use muscles in your body will become
more flexible. Work to your own pace 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.
This stage should last for a minimum of 12mihutes though most people start at about 15-20 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.
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