BEGINNING YOUR F.I.T. PROGRAM
CHAPTER EIGHT: DESIGNING AN EXERCISE PROGRAM
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
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
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
BEGINNING YOUR EXERCISE PROGRAM
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