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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 fl exible. Work at your own pace and be sure to maintain a steady tempo throug-
hout. The rate of work should be suffi cient to raise your heartbeat 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.
As you get fi tter 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.
MUSCLE TONING
To tone muscle while on your MULTI GYM you will need to have the resistance set quite high.
This will put more strain on your leg muscles and may mean you cannot train for as long as you
would like. If you are also trying to improve your fi tness you need to alter your training
program.
You should train as normal during the warm up and cool down phases, but towards the end of
the exercise phase you should increase resistance making your legs work harder. You will have
to reduce your speed to keep your heart rate in the target zone.
DE FR EN IT
EXERCISE INSTUCTIONS
Heart Rate
200
180
160
140
120
100
80
20
25
30
35
40
45
43
EN
Maximum
85%
70%
Cool down
Age
50
55
60
65
70
75
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