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Exercise Guidelines
Workout Guidelines
Warming Up - A warm-up increases your body temperature, heart rate, joint flexibility and circulation in
preparation for exercise. Start with 5 to 10 minutes of walking on your treadmill at low speed
(1-3km/h) or until your whole body feels warm.
Training Zone Exercise - Exercise for 20 to 30 minutes with your heart rate in your desired training zone. (During
the first few weeks of your exercise program, do not keep your heart rate in your desired training zone for longer
than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath.
Cooling Down - Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and
helps to prevent post-exercise muscular soreness.
Exercise Frequency
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between
workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired.
Try to mix the intensity of your training sessions. If you train hard in one session, reduce the intensity of your next
workout. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.
