CAPITAL SPORTS Orbit Pro Mode D'emploi page 28

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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 Stronger. Work to your 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.
Heart Rate
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.
Maximum
Cool Down