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Introduction
Things to Consider Before Beginning an Exercise Program
Consult a Physician
Anyone considering an exercise program or an increase in activity should consult a physician. It is highly
recommended that users follow the guidance of their physician before and during an exercise program or
any other increase in physical activity if they:
•
Have heart disease, high blood pressure, diabetes, chronic respiratory disease or elevated cholesterol
•
Smoke cigarettes
•
Are currently inactive, are obese, or have any other chronic disease or physical impairment, of if there is
a history of such disease in their family
Consult a Professional Fitness Trainer
In addition to following the recommendations of a physician, it is advisable to consult a professional fitness
instructor or personal trainer to develop an overall fitness evaluation/wellness program that is tailored to
your particular needs.
Understanding the Importance of Warming Up and Cooling Down
It is important that users gradually warm up, cool down, and incorporate a series of stretches prior to and at
the end of each workout. Stretching encourages the necessary flexibility to help prevent sore muscles and
injury during daily activities.
Do not abruptly end your exercise session on the Anti-Gravity Treadmill. The user’s full body weight should
be restored slowly and should include a few minutes of walking at full body weight and low intensity before
stopping the workout session.
How Often and for How Long Should You Exercise?
The American College of Sports Medicine recommends a frequency of 3 to 5 days per week for duration of
20 to 60 minutes, dependent on the intensity of the exercise session.
The United States Department of
Agriculture suggests that physical activity should be moderate or vigorous and add up to at least 30
minutes a day. The USDA defines moderate as walking briskly at about 3.5 miles per hour while vigorous
activity is running or jogging at 5 miles per hour.
These are general guidelines; you should determine what
is appropriate for you with the help of your physician.
1
Medicine & Science in Sports & Exercise. Volume 30 (6) pages 975-991, 1998
2
http://www.mypyramid.gov/pyramid/ physical_activity.html