Exercise Instructions; Heart Rate; Target Zone - HOMCOM A90-116 Assembly Instructions Manual

EXERCISE INSTRUCTIONS

Using your TREADMILL will provide you with several benefits,It will improve your
physical fitness,tone your muscles,and,in conjunction with a calorie-controlled diet,
help you to 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
SIDE BENDS
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 at your own pace but be sure 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,

HEART RATE

200
180
160
140
120
100
80
20
This stage should last for a minimum 12 minutes though most people start at about
15-20 minutes
FORWARD
BENDS
OUTER THIGH

TARGET ZONE

25 30 35 40
INNER THIGH
CALF/ACHILLES
45 50 55 60
MAXIMUM
85%
70%
COOL DOWN
AGE
65 70 75