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Exercises instructions
1.
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The Warm Up Phase
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.
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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. The stretching exercises should now be repeated, again
remembering not to force or jerk your muscles into the stretch.
As you get trained 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.
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