Acumen Stopwatch manual Stretching, Warm Up & Cool Down 55% or Less, Fat Burning Zone 55- 65%

Stretching

Begin and end every workout with stretching. Stretching done before your workout increases flexibility to help prevent muscle strain or injury and stretching after, loosens tight muscles and helps prevent soreness.

Stretch before warm up & after cool down.

Stretch slowly & gently, never bounce or stretch to a point of pain. Hold each stretch 30-60 sec. & exhale as you extend stretches.

Warm Up & Cool Down: 55% or Less

Start every exercise with a slow and gradual warm up and end with a slow and gradual cool down. Smoothly easing into and out of strenuous activity helps your body prepare your metabolism and blood flow to efficiently break down fat and change over from one intensity level to another. Going into your target zone too quickly can cause your heart rate to increase too rapidly causing you to loose your energy too soon, strain yourself or possibly worse. Slowly bring your heart rate to a level just below the lower limit of your target zone. Maintain heart rate at this level for 5-10 min.

The Fat Burning Zone: 55- 65%

The Fat Burning Zone: 55-65% --This range is recommended for those who haven't worked out in a long time, are trying to loose weight, those at a high risk for heart problems or if youíre just not feeling 100% one day. It is intended for low intensity and/or long duration exercise. The lower intensity helps you maintain your exercise for longer periods of time. When exercising for weight loss or starting a new exercise routine, longer duration is more important and much healthier than higher intensity.

Build up gradually to 30 to 60 min. per workout. Workout 3 or 4 times per week.

Part III

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