WORKOUT GUIDELINES
Each workout should include three bask; parts: (1) a
warm-up, (2) training zone exercise, and (3) a cool-
down.
Warm-up
Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 15).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise untieyour pulse is in your tratnlng zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your tratning
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise---never hold your breath.
Cookdown
Rnish each workout with 5 to 10 minutes of activity
similar to that of the warm-up phase. Thorough stretch-
ingoffsets muscle contractions and other problems
caused when you stop exercising suddenly. Stretching
•for increased flexibility isoften most effective during
this phase. This phase should leave you relaxed and
comfortably tired.
Instead of waiting for a convenient time to exercise,
plan a specific time. The morning hours work well for
many, and the self-discipline required to rise early and
exemise often carries through the day to help increase
productivity in other areas. For some, exercising be-
fore dinner initiates a period ofwinding down from the
day's activities. Whatever time you choose, be consis-
tent and stickwith it.
To maintain or improve your condition, Complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, ifdesired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
WORKOUT ATI'IRE
Exercise clothing should be comfortable and allow un-
restricted movement. Do not wear rubberized or plastic
clothing that can interfere with the evaporation of
sweat from your skin. Always wear athletic shoes that
are flexible and provide good protection and support.
ADDmONAL SUGGESTIONS
Creating a more active lifestyle, in addition to estab-
lishinga regular exercise program, will help you to
achieve your fitness goals.
It's easy to improve your lifestyle by maidng a few
changes In your daily routine:
Keep yourself moving throughout the day. Use the
stairs instead ofthe elevator. Park a half mile away
from work or get off the bus a couple of blocks before
your stop and walk the remaining distance.
Increase midday productivity, creativity and energy by
replacing a heavy lunch with a light meal. Spend the
extra time in physical activity such as walking.
Substitute manually-operated devices for automatic
equipment such as lawn-care machinery, power tools
and snow removers.
Stop smoking; smoking nearly doubles the risk of coro-
nary heart disease. (Fremington Heart Study)
Reduce or eliminate alcohol consumption. Alcohol isa
major cause of liver problems and other health disor-
ders. (Office of Disease Prevention and Health
Promotion)
Reduce your intake of fat. Less than 30% of the calo-
ries you consume each day should come from fat.
Excessive fat consumption has been linked to numer-
ous causes of death, including heart disease and can-
cer.
Know and keep a record of your cholesterol level,
blood pressure and other health information. Keep
your blood pressure below 140/90; keeping it below
125/85 is preferable.
14 ¸