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described previously. Each workout should begin
with a warm up and end with a cool down. As
a general rule, space your workouts throughout
the week and avoid consecutive days of
hard exercise.
Here are the amounts of activity necessary for the
average healthy person to maintain a minimum
level of overall fitness. Included are some of the
popular exercises for each category.
WARM UP
– 5 -10 minutes of exercise such as
walking, slow jogging, knee lifts, arm circles or
trunk rotations. Low intensity movements that
simulate movements to be used in the activity
can also be included in the warm up.
MUSCULAR STRENGTH
– a minimum of two, 20
minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the
most effective way to increase strength.
MUSCULAR ENDURANCE
– at least three, 30 minute
sessions each week that include exercises such as
calisthenics, push ups, sit ups, pull ups, and weight
training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE
– at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your bike is
a good way to obtain this aerobic activity. Other
popular aerobic conditioning activities include brisk
walking, jogging, swimming, cycling, rope jumping,
rowing, cross-country skiing, and some continuous
action games like racquetball and handball.
FLEXIBILITY
– 10 -12 minutes of daily stretching
exercises performed slowly, without a bouncing
motion. This can be included after a warm up or
during a cool down. Refer to pages 17 and 18
for a list of total body stretches.
COOL DOWN
– a minimum of 5 -10 minutes of
slow walking or lower intensity cycling exercise,
combined with stretching.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of
aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if
that is too much, start with a shorter time span and
gradually build up to the minimum. Then gradually
progress until you are able to work aerobically for
20 - 40 minutes. If you want to lose weight, you may
want to do your aerobic workout five times a week.
It is important to exercise at an intensity vigorous
enough to cause your heart rate and breathing to
increase. How hard you should exercise depends to
a certain degree on your age, and is determined
by measuring your heart rate in beats per minute.
Refer to the “Measuring Your Heart Rate” section
below and on page 15 for more information on
how to determine and measure your heart rate.
You can do different types of aerobic activities, say
walking one day, and use your bike the next. Make
sure you choose an activity that can be done
regularly, and is enjoyable for you. The important
thing to remember is not to skip too many days
between workouts or fitness benefits will be lost.
If you must lose a few days, gradually work back
into your routine.
WHEN TO EXERCISE
The hour just before the evening meal is a popular
time for exercise. The late afternoon workout
provides a welcome change of pace at the
end of the work day and helps dissolve the day's
worries and tensions.
Another popular time to work out is early morning,
before the work day begins. Advocates of the early
start say it makes them more alert and energetic
on the job.
Among the factors you should consider in
developing your workout schedule are personal
preference, job and family responsibilities,
availability of exercise facilities and weather. It's
important to schedule your workouts for a time
when there is little chance that you will have to
cancel or interrupt them because of other
demands on your time.
You should not exercise strenuously during
extremely hot, humid weather or within two
hours after eating. Heat and/or digestion both
make heavy demands on the circulatory system,
and in combination with exercise can be an
over-taxing double load.
MEASURING YOUR HEART RATE
(see chart on page 16)
Heart rate is widely accepted as a good method
for measuring intensity during running, swimming,
cycling, and other aerobic activities. Exercise that
doesn't raise your heart rate to a certain level and
keep it there for 20 minutes won't contribute
significantly to cardiovascular fitness.
The heart rate you should maintain is called your
Target Heart Rate. There are several ways of arriving
at this figure. One of the simplest is: maximum heart
rate (220 - age) x 70%. Thus, the target heart rate for
a 40 year-old would be 126. In this example for this
40 year old to get a cardiovascular effect the
