Exercise Instructions - DC Athletics Trail Blazer I Manual

18.Calorie calculation method:
70.3×V(Km/h)×t(h)×(1+?%)
When the lifting is 0, the calorie consumption for each 1km of running is about 70.3cal.
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.
This stage should last for a minimum of 12 minutes 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.

EXERCISE INSTRUCTIONS

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