6
E
XERCISE GUIDELINES
If you are just starting an exercise program, choose a time of day that’s good for you and
then stick closely to it. Try to do your workout three times per week at first, and then
gradually progress to four or five days a week. Choose a time when you feel energetic,
when there are few interruptions, and when you have not eaten a heavy meal for
approximately two hours.
Place your unit so that you can easily see your television/VCR. It is important to follow
the video workout until you are familiar and comfortable with the exercises. After a few
weeks you may prefer to exercise without your video, or extend the duration of your
workout. Many people enjoy working out to music of their own choice. Have fun!
MOTIVATIONAL TIPS:
Keep your motivation and interest high by remembering these simple tips:
•
Set Goals For Yourself
that are challenging but realistic. Remember, it may take
a few weeks to be able to complete the entire workout easily, or to see changes
in your weight or fitness level. Just five minutes of exercise, done several times
per day, can change your health. Break your overall goals down into small,
measurable steps.
•
Record Your Progress
by using the charts provided at the end of this booklet.
•
Celebrate Your Successes –
even the small ones! Give yourself incentives
for reaching each of your goals, and reward yourself often.
•
Take Setbacks In Stride.
If you miss a day on your schedule (or even a week),
it’s not too late to get back on track. If you are having trouble sticking to your
goals, review them and make sure they are realistic. Make adjustments as you
think they are needed.
YOUR WORKOUT WILL CONSIST OF THREE PHASES:
Warm-Up
To prevent injury and maximize performance, we recommend that you begin each
workout with at least 5 to 10 minutes of exercise that gradually increases your heart
rate and warms up your muscles. You can do this by practicing all of the basic
movements at a slow tempo and easy range of motion. This type of warm-up is
demonstrated in your video.
Stretching exercises are always an important part of any exercise program. We suggest
that you do stretching exercises for your calves, hamstrings, hip flexors, triceps,
shoulders, quads and back.
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, the warm-up should be followed
by 15 to 20 minutes of gliding exercises. Build up to this amount as your
current fitness level allows, and progress at a rate that is comfortable to you. As your
fitness level increases you may want to gradually increase the length of your workouts
to a total of 30 minutes per day. Start with 2 or 3 workouts per week. If losing weight
is one of your goals, you may want to gradually increase your workouts to 5 or 6 days
per week. More frequent workouts and longer durations require the body to burn more
calories and use stored fat for energy.
Once the basic workout is comfortable for you,
interval training
offers the opportunity
for greater workout variety, cardiovascular benefits and increased calorie burning.
Interval training means alternating short periods of higher intensity
