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EXERCISE GUIDE
FITNESS
Many things contribute to fitness and well being but the most important factor is the condition of
your heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles.
Your muscles use this oxygen to provide enough energy for daily activity. This is called aerobic
activity (with oxygen).
When you are fit your heart and lungs work well and efficiently.
This means your heart will not have to work so hard. It will pump a lot fewer times per minute so
reducing the wear and tear on your heart.
This in turn reduces the chances of your suffering heart disease.
Fitness also helps you control your weight and reduces the effects of aging and stress.
You come across the need for fitness continually in everyday life.
When you are fit you can walk briskly up hills and stairs without being too out of breath once at the
top you recover quickly.
As you can see there are great advantages in being fit.
CAUTION
DO NOT TRY TO DO TOO MUCH TO QUICKLY START GRADUALLY AND BUILD UP. IF YOU
BECOME ILL, IF YOU ARE UNDER DOCTOR CARE, OR OVER 35 AND NOT CURRENTLY
EXERCISING REGULARLY THEN WE WOULD ADVISE YOU NOT TO START TO EXERCISE
WITHOUT CONSULTING YOUR DOCTOR.
HOW LONG TO EXERCISE?
To qualify as a true aerobic exercise with all the benefits mentioned, you must maintain your heart
rate within your training zone for at least 12 uninterrupted minutes.
If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased.
If you're just starting out on a new exercise program we recommend you stay at the 12 minute
minimum for at least a week. When you feel you're ready to go longer, increase your time no more
than 10% a week. Don't push yourself too hard. You should never feel exhausted during or
following exercise.
