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exercise Tips and guidelines
STRETCH
Stretching prior to exercising will improve flexibility and reduce chances of exercise related injury.
Ease into each of these stretches with a slow gentle motion. Hold your stretched position for a
count of ten. Do not bounce. Repeating the stretching exercises again, after the cool down, will help
to loosen and relax your muscles to prevent soreness after your workout.
WARM UP
A few minutes of a work out should be devoted to warming up. This warm up time will limber your
muscles and prepare them for a more strenuous exercise. Warm up on the treadmill by walking at
slow speeds.
COOL DOWN
Never stop exercising suddenly. It is a good idea to end a workout slowly since this will allow your
heart to readjust to the decreased demand. Use a low speed setting during the cool down to gradu-
ally lower your heart rate.
HOW OFTEN?
It is most often recommended that you exercise a few times a week to maintain cardiovascular fit
-
ness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more
frequent exercise. Remember that your ultimate goal should be to make exercise a lifetime habit.
Many people are successful staying with a fitness program if they set aside a specific time of the
day to exercise. Regular exercise is a key to a healthy life style
HOW LONG?
For a useful workout, always start slowly, especially if you have been sedentary during the past
year. Your body will need time to adjust to the new activity. As your body adjusts, gradually increase
your workout time per session.
Always consult your physician before beginning any exercise program. For your health and
safety, do not over exert yourself. Remember to stretch and warm up before each exercise
program.
