EXERCISE TIPS AND GUIDELINES
STRETCH
Stretching prior to exercise will improve flexibility and reduce chances of exercise related
injury. Ease into each of these stretches with a slow gentle motion. Hold for a count of ten.
Do not bounce. Repeat the stretch exercises again after the cool down will help to loosen
and relax your muscles to prevent soreness.
WARM UP
The first five minutes of a work out should be devoted to warming up. This warm up will
limber your muscles and prepare them for more strenuous exercise. Warm up on the
treadmill by walking at slow speeds.
COOL DOWN
Never stop exercising suddenly. A cool down period of about 5 minutes will allow your
heart to readjust to the decreased demand. Use a low speed setting during the cool down
to gradually lower your heart rate.
HOW OFTEN?
It is most often recommended that you exercise at least three to four times a week to
maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will
achieve your goal faster with more frequent exercise. Whether it is three days or six days,
remember that your ultimate goal should be to make exercise a lifetime habit.
HOW LONG?
For aerobic exercise benefits, it is recommended that you exercise for about thirty
minutes per session. Always start slowly, especially if you have been sedentary during the
past year. In the beginning you may began with as little as five minutes per session.
Your body will need time to adjust to the new activity. As your body adjusts, gradually
increase your workout time per session. If your goal is weight loss, a longer exercise
session at lower intensities has been found to be most effective. A workout time of 45-50
minutes or more is recommended for best weight loss results.
Owner’s Manual 19
