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Typical Target Zone Exercise Patterns for 35
Exercise guidelines (continued)
Quantity & Quality
It is recommended that you accumulate at least 30 minutes of physical activity most days of the week. Physical activity should be initiated slowly and the intensity should be increased gradually. You should select activities that you enjoy and can fit into your daily life.
The American College of Sports Medicine makes the following recommendations for the quantity and quality of training for developing and maintaining cardio res- piratory fitness in healthy adults:
•An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in nature.
•Duration: 20 to 60 minutes of continuous aerobic activity, including a warm- up and
•Frequency: 3 to 5 times per week.
•Intensity: 60% to 85% of maximum heart rate.
•In addition to aerobic exercise, it is recommended that you add strength training of moderate intensity twice per week to your program.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/her physician before beginning any type of exercise pro- gram. People who have diabetes or high blood pressure, a family history of heart disease, high cholesterol or have lead a sedentary lifestyle should protect themselves with a medical
1.Always stretch before your workout to loosen muscles, and afterwards to cool down.
2.The first few minutes of your workout should be devoted to warming up muscles before a vigorous workout, and building your heart rate slowly.
3.After your aerobic workout of about
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your physician before beginning any exercise program.
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