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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
When checking Heart Rate during a workout, take your
pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving.
Count pulse for 10 seconds and multiply by six to
get the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are
generally set at 60 to 85 percent of heart rate. But, if
you’re out of shape, remember that moderate to low
level and consistent cardiovascular training – well below
the standard recommendations set forth – can result in
substantial and beneficial effects to your health and can
greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Clothing
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer
feel comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like
this can interfere with the evaporation of perspiration and
can cause body temperature to rise to dangerous levels.
Wear comfortable athletic shoes made of good support
with non-slip soles, such as running or aerobic shoes.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
2. Keep setting realistic goals as you go
along, and remind yourself of them often.
3. Keep a log to record your progress and
make sure to keep it up-to-date. See
charts in this booklet.
4. Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your
family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and
including a warm up and cool down
period as part of every workout.
8. Reward yourself periodically for a job
well done!
Fig. 25
V-SIT WITH HEEL TAPS
This exercise challenges the abdominal and lower back musculature.
Begin in a seated position on the floor in front of your Leg Magic
®
Pulse exerciser. Make sure you have plenty of clearance between
yourself and the Leg Magic
®
Pulse exerciser. Bend both knees slightly
and rest the heels on the floor. Lean back about 45 degrees with a
straight back. Reach forward with the arms to counterbalance this
v-sit position of the torso. See FIG. 25. Holding the v-sit position, lift
one foot slightly off the floor. Lower the foot, lightly tapping the heel,
while simultaneously lifting the other foot. See FIG. 26. Repeat these
alternating heel taps for 60 seconds. Sit upright and rest between
repetitions if needed. For added assistance, the hands may be
placed behind the thighs for support.
Fig. 26
AB ROLL BACKS
This exercise targets the abdominal muscles. Begin in a
seated position on the floor in front of your Leg Magic
®
Pulse exerciser. Make sure you have plenty of clearance
between yourself and the Leg Magic
®
Pulse exerciser.
Bend both knees slightly and rest feet on the floor. Lean
back slightly with a straight back. Reach forward with the arms
to counterbalance the lean of the torso. See FIG. 27. Slowly flex
the spine and roll the lower back toward the floor. Keep the feet
on the floor and the abdominal muscles tight. See FIG. 28. Pause
at the bottom of this motion. Then, extend the spine and lift back
to the starting position. Repeat this exercise for 60 seconds, resting
between repetitions if needed. For added assistance, the hands may
be placed behind the thighs for support.
Fig. 27
HIP LIFT
This exercise focuses on the gluteal muscles of the hips and the
backs of the thighs. Begin by lying on your back on the floor in
front of your Leg Magic
®
Pulse exerciser. Bend both knees about
90 degrees and place the feet about hip width apart with heels
on the floor. Make sure you have plenty of clearance between
yourself and the Leg Magic
®
Pulse exerciser. Place the hands
flat on the floor at your sides. See FIG. 29. Squeeze the gluteal
muscles of the buttocks and slowly lift your hips until they are in
line with the knees and shoulders. See FIG. 30. Pause at the
top of the motion. Then, slowly lower the hips back down to the
starting position. Press the shoulders down into the floor and
avoid placing any weight on the back of the neck. Repeat this
exercise for 60 seconds, resting between repetitions if needed.
Fig. 30
Fig. 29