Fitness Advice
How you begin your exercise program depends
on your physical condition. If you have been
inactive for several years, or are severely
overweight, you must slowly and increase your time
on the Exercise Equipment: a few minutes per
workout.
Initially, you
may be able to exercise only for a few minutes in
your target zone, however, your aerobic fitness
will improve over the next six to eight weeks.
Don’t be discouraged if it takes longer.
It’s important to work at your own pace.
Ultimately, you’ll be able to exercise
continuously for 30 minutes. The better your
aerobic fitness, the harder you will have to work
to stay in your target zone. Please remember these
essentials:
˙
Have your doctor review your training and diet
programs to advise you of a workout routine you
should adopt.
˙
Begin your training program slowly with realistic
goals that have been set by you and your
doctor.
˙
Monitor your pulse frequently. Establish your
target heart rate base on your age and
condition.
˙
Set up your Fitness Equipment on a flat, even
surface.
EXERCISE
INTENSITY
To maximize the
benefits of exercising, it is important to
exercise with the proper intensity. The proper
intensity level can be found by using your heart
rate as a guide. For effective aerobic exercise,
your heart rate should be maintained at a level
between 70% and 85% of your maximum heart rate as
you exercise. This is known as your target zone.
You can find your target zone in the table below.
Target zones are listed for both unconditioned and
conditioned persons according to
age.
During the
first few months of your exercise program, keep
your heart rate near the low end of your target
zone as you exercise. After a few months, your
heart rate can be increased gradually until it is
near the middle of your target zone as you
exercise.
To measure your
heart rate manually, stop exercising but continue
moving your legs or walking around and place two
fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your
heart rate. For example, if your six-second
heartbeat count is 14, your heart rate is 140
beats per minute. (A six-second count is used
because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your
exercise until your heart rate is at the proper
level.
WARM-UP and COOL-DOWN
Warm-up The purpose of warming up is to prepare
your body for exercise and to minimize injuries.
Warm up for two to five minutes before
strength-training or aerobic exercising. Perform
activities that raise your heart rate and warm the
working muscles. Activities may include brisk
walking, jogging, jumping jacks, jump rope, and
running in place.
Stretching
Stretching while your muscles are warm after
a proper warm-up and again after your strength or
aerobic training session is very important.
Muscles stretch more easily at these times because
of their elevated temperature, which greatly
reduces the risk of injury. Stretches should be
held for 15 to 30 seconds. Do not
bounce.
Remember
always to check with your physician before
starting any exercise program.
Cool-Down
The
purpose of cooling down is to return the body to
its normal, or near normal, resting state at the
end of each exercise session. A proper cool-down
lowers your heart rate and allows blood to return
to the heart. Your cool-down should include the
stretches listed above and should be completed
after each strength-training session.
The fitness advice has been provided by a third party . Hire Fitness can accept or share no liability for any advice or training given.
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