Insportline Brook IN 14348 User Manual page 6

1. WARM-UP PHASE
This stage helps get the blood flowing through the body and to get the muscles to work 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. EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
stronger. Work as you like but it is very important to maintain a steady tempo throughout. exertion
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 although on average it lasts approximately
15 - 20 minutes.
3. COOL-DOWN PHASE
This stage allows your cardio-vascular system and muscles to wind down. This is a repeat of the warm
up exercise, e.g. reducing your tempo and continuing for approximately 5 minutes. The stretching
exercises should now be repeated, again remember not to force or jerk your muscles into a stretch.
As you get fitter 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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