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Beginner’s Guide To Exercise.
The following guidelines will help you to
plan your workout program and exercise
safely. Remember that proper nutrition
and adequate rest are essential for suc-
cessful results.
WARNING: Before beginning this or any
other exercise program consult your
doctor. This is especially important for
pregnant women and new mothers, all
people over the age of 35, and those
with medical problems such as heart
disease, high or low blood pressure,
injuries, joint problems, obesity and
asthma.
Why exercise?
Exercise has been proven essential for
good health and general wellbeing. Regu-
lar exercise will:
• Relieve tension and stress
• Provide enjoyment and fun
• Stimulate the mind
• Help maintain stable weight
• Control appetite
• Boost self-image
• Improve muscle tone and strength
• Improve flexibility
• Lower blood pressure
• Relieve insomnia
Before You Start
If you’re beginning an exercise program
for the first time or starting a new exercise
routine, you must check with your doctor
that you are fit to do so particularly if:
• You have been diagnosed with heart
problems, high blood pressure or other
medical conditions
• You have not exercised for over a year
• You are over 35 and do not currently
exercise
• You are pregnant or are a new mother
• You have diabetes
• You have chest pain, or experience
dizziness or fainting spells
• You are recovering from an injury or
illness
Target heart rate
To train effectively you should aim to
work in the heart rate zone appropriate
to your age as stipulated below. Please note
this is a guide and your heart rate at rest and
during training is determined by your fitness
level and other lifestyle factors as well as
your age. If you reach the recommended
beats per minute below and feel you’re
over-exerting yourself stop, rest and when
you feel recovered return to exercise
at a lower intensity.
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