Table of Contents
Advertisement
EXERCISE INSTRUCTIONS
Using your ELLIPTICAL TRAINER will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with a 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.
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
SIDE BENDS
OUTER THIGH
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will
become more flexible. 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.
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
16
16
Advertisement
Table of Contents
