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GUIDELINES FOR EFFECTIVE EXERCISE
Often, the toughest—but most important step—of any exercise program is simply getting started. By purchasing the
, you have already achieved what many people are still struggling with—making the commitment to leading a
more fulfilling life by including a program of physical activity.
CONGRATULATIONS on accomplishing the first step towards a healthier and more satisfying future!
SETTING A GOAL AND DEFINING OBJECTIVES
An important step in a successful exercise program is to set achievable goals and objectives. Regardless of your current
physical condition, you need to establish a workable plan to reach your fitness goals. Begin by asking yourself a few
basic questions. Are you just beginning an exercise program and wishing to change your lifestyle from sedentary to
physically active, or are your goals to enhance your current fitness levels? What are your primary objectives? Is your
program to be geared toward losing weight, increasing aerobic capacity, or rehabilitation?
In order to ensure that you fully receive all benefits associated with a sound exercise program, you should first identify
any risk factors that may influence the design of your exercise program. Your health care professional should be the
first step in identifying risk factors that may need to be addressed in establishing a program. Consider having a trained
fitness professional help you in developing an individualized program that is enjoyable, easily maintained, but still
challenging enough to achieve your desired results.
Remember that your greatest benefit will come from an increased sense of well-being that comes along with a lifestyle
that includes physical activity. People who have already made physical fitness a part of their daily lives will confirm that
the benefits of including physical activity in your life far outweigh the inconvenience and time spent.
Any time you spend on your exercise program will reward you with increased energy, reduced stress, a greater ability
to focus and concentrate, and improved self-confidence. You and the people you share your life with will reap the
rewards of your new lifestyle.
FLEXIBILITY TRAINING
Achieving and maintaining an adequate range of motion should always be included in a comprehensive exercise
program. Sufficient flexibility will increase your enjoyment and maximize the effectiveness of exercising on the
. It will also reduce discomfort while working out and reduce the risk of injury. Always warm-up before
stretching. Warm-up should include light activity to increase both your heart rate and body temperature. Increasing
your body temperature allows you to stretch muscles more effectively and safely. Attempting to stretch a cold muscle
is counterproductive and can lead to an injury that may interfere with the continuation of your fitness program and can
postpone reaching your goals.
WARMING UP
A good warm-up is one of the most important and most frequently overlooked part of an exercise regimen. Without a
proper warm-up, the muscles of the body are far more prone to injury. A good warm-up prepares the body for the
stress you will place your muscles under during your workout and will decrease your chances of becoming injured.
Muscles perform better when they are warmer than normal body temperature. Always take the time to warm-up
properly. It will decrease the discomfort during exercise and will help you get the most out of your workout.
While a 5 to 10 minute warm-up is adequate for some people, others may need a longer warm-up period.
