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MULTI GYM
Using your
and, in conjunction with a calorie-controlled diet, help you lose weight.
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 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
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 and be sure to maintain a steady tempo throughout. The rate of work should be sufficient to
raise your heartbeat into the target zone shown on the graph below.
Heart Rate
200
180
160
140
120
100
80
20
25
30
35
40
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.
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will provide you with several benefits. It will improve your physical fitness, tone your muscles
FORWARD
BENDS
SIDE BENDS
Target zone
Maximum
45
50
55
60
65
70
INNER THIGH
CALF / ACHILLES
OUTER THIGH
Maximum
85%
This stage should last for a minimum of
12 minutes though most people start at
70%
about 15-20 minutes
Cool down
Age
75
9
, STOP.
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