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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 maintain a steady tempo
throughout. The rate should be sufficient to raise your heart beat into the target
zone shown on the graph below.
This stage should last 12 minutes minimum, though most people start at
about 15-20 minutes.
3. The Cool Down Phase
This stage is to let your cardiovascular system and muscles cool 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. 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.
4. Fault Finder
If you do not receive numbers appearing on your computer, please ensure all
connections are correct.
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