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Beginning Your Exercise Program
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.
Establishing Aerobic Fitness
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:
Exercise three to five days a week.
Rest at least two days per week.
Try to reach and maintain
Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.
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