DKN technology ProRUN Manual De Instrucciones página 44

EXERCISE INSTRUCTIONS
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 before you
start exercising. Each stretch should be held for approximately 30 seconds, do not force or jerk your
muscles into a stretch - if it hurts, STOP.
2. THE EXERCISE PHASE:
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
stronger. Work to your comfort but it is very important 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.
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 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.
To tone muscle while on your Treadmill you will need to have the incline set quite high. This will put
more strain on our leg muscles and may mean you cannot train for as long as you would like. If you
are also trying to improve your fitness you need to alter your training program. You should train as nor-
mal during the warm up and cool down phases, but towards the end of the exercise phase you should
increase the incline, making your legs work harden than normal. You may have to reduce your speed
to keep your heart rate in the target zone.
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if you were training to improve your fitness, the
difference is the goal.
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