Beginning Your Exercise Program
current level of fitness. Reducing the intensity of your workout is recommended.
The
Warning: Consult your doctor to establish the exercise intensity (target heart rate zone) appropriate for your age and condition before beginning any exercise program.
Beginning Your Exercise Program
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and breath more deeply. Warming up prepares your heart and other 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
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.
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