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Exercise Guidelines
These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential
for successful results.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two
fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find
your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per
minute.
WORKOUT GUIDELINES
Warming Up
—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
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 problems.
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. Remember, the key to success is to make exercise a regular and enjoyable part of
your everyday life.
