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Your F.I.T. Program Continued
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walk naturally and avoid jerking motions that can cause pulled muscles, sprained joints, and loss of balance.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart rate zone, exercise several times a day to get into the habit of exercising.
Try to reach and maintain
Begin exercising in three to five minute sessions.
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P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E