WORKOUT TIPS
•Begin and end each exercise session with the stretches on page 23. Stretch in a smooth, controlled manner. Hold each stretch for 15 to 30 seconds. You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles. For maximum benefit, a stretching routine must be performed every day.
•Be aware of your body's signals and react to them accordingly. At your correct exercise intensity, you should be able to whistle or maintain a normal conversation. If during exercise you feel tired,
WORKOUT PROGRAMS
The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improving
your fitness level and endurance.
Take it slowly. Set
Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone.
The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.) At this
level you should strive to achieve your fitness goals.
Set realistic short- and
Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone.
Work out at the | Advanced | level once you have reached | ||
your desired fitness goals. It is intended to be a mainte- |
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nance program and should continue on a regular, long- |
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term | basis. |
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You | may wish to add |
| Interval Training | to your mainte- |
nance program as well. Interval training will add variety to your workout routine and further condition your cardiovascular system. Interval training has been
shown to promote higher levels of aerobic conditioning.
It consists of spurts of
For example, a
how you feel rather than time. A sequence such as this should be repeated 5 to 20 times during your workout session.
*Estimated maximum heart rate (MHR) = 220 - your age.
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Age | 20 | 30 | 40 | 50 | 60 |
| 70 | 80 |
b.p.m. |
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