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EXERCISE INSTRUCTIONS
Using your machine provides you with several benefits, it will improve your physical
fitness, tone muscle and in conjunction with calorie controlled diet help you lose weight.
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 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.
INNER THIGH
FORWARD
BENDS
OUTER THIGH
OUTER THIGH
SIDE BENDS
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 at your own pace, 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 is to let your Cardiovascular System and muscles wind down. This is a repeat
of the warm up exercise i.e. 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 3
times a week, and if possible space your workouts evenly throughout the week.
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