True Fitness PS500, PS700, PS300, PS100 Warm-Up Slow and Deliberate Exercise, Beginning, Program

Beginning Your F.I.T. Program

CHAPTER FIVE: 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 age-adjusted target heart rates indicated in the chart in Appendix A reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.

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
Beginning	You are not warmed up until you begin to perspire lightly and
Your Exercise	breathe more deeply. Warming up prepares your heart and other
Program	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 warm-up. The older
	you are, the longer your warm-up period should be.

P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E

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