100FIT 50T Buku Petunjuk - Halaman 12

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EXERCISE INSTRUCTIONS

Warm-up and cooling phase

1. Warm up phase

This stage helps to 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.

2. 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 to your butt it is very important to maintain a steady

tempo throughout.

3. 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.

Muscle toning

To tone muscle while on your cross trainer 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 fitness 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.

Weight loss

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.

Forward bends:

Slowly bend forward with your knees bent, letting your

shoulders and back relax as you try to touch your toes.

Go down as far as you can and hold the position for 15

seconds.