True Fitness Excel Series Beginning Your F.I.T. Program, Warm-Up Slow and Deliberate Exercise

In addition to monitoring your heart rate as you exercise, be certain

of how quickly your heart rate recovers. If your heart rate is over

120 beats per minute five minutes after exercising, or is higher than

normal the morning after exercising, your exertion may be too

strenuous for your current level of fitness. Reducing the intensity of

your workout is recommended.

The age-adjusted target heart rates indicated in the chart in

Appendix A reflect averages. A variety of factors (including

medication, emotional state, temperature, and other conditions) can

affect the exercise heart rate appropriate for you.

Warning: Consult your doctor to establish the exercise

intensity (target heart rate zone) appropriate for your age and

condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

Beginning

You are not warmed up until you begin to perspire lightly and

Your Exercise

breath more deeply. Warming up prepares your heart and other

Program

muscles for more intense exercise and helps you avoid premature

exhaustion. Begin each workout by walking even if you plan to run.

Start slowly, exploring different speeds until you can comfortably

sustain your speed.

A good suggestion is a minimum of three minutes. Perspiration on

your brow is a good indicator of a thorough warm-up. The older

you are, the longer your warm-up period should be.