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Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.
Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise prob-
lems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you may com-
plete up to five workouts each week if desired.
Instead of waiting for a convenient time to exercise,
plan a specific time. The morning hours work well for
many, and the self-discipline required to rise early and
exercise often carries through the day to help increase
productivity in other areas. For some, exercising be-
fore dinner initiates a period of winding down from the
day's activities. Whatever time you choose, be consis-
tent and stick with it.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months of regular exer-
cise, 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.
WORKOUT ATTIRE
Exercise clothing should be comfortable and allow un-
restricted movement. Do not wear rubberized or plastic
clothing that can interfere with the evaporation of
sweat from your skin. Always wear athletic shoes that
are flexible and provide good protection and support.
ADDITIONAL SUGGESTIONS
Creating a more active lifestyle, in addition to estab-
lishing a regular exercise program, will help you to
achieve your fitness goals.
It's easy to improve your lifestyle by making a few
changes in your daily routine:
•
Keep yourself moving throughout the day. Use the
stairs instead of the elevator. Park a half mile away
from work or get off the bus a couple of blocks be-
fore your stop and walk the remaining distance.
•
Increase midday productivity, creativity and energy
by replacing a heavy lunch with a light meal. Spend
the extra time in physical activity such as walking.
•
Substitute manually-operated devices for automatic
equipment such as lawn-care machinery, power
tools and snow removers.
•
Stop smoking; smoking nearly doubles the risk of
coronary heart disease. (Framington Heart Study)
•
Reduce or eliminate alcohol consumption. Alcohol
is a major cause of liver problems and other health
disorders. (Office of Disease Prevention and Health
Promotion)
•
Reduce your intake of fat. Less than 30% of the
calories you consume each day should come from
fat. Excessive fat consumption has been linked to
numerous causes of death, including heart disease
and cancer.
•
Know and keep a record of your cholesterol level,
blood pressure and other health information. Keep
your blood pressure below 140/90; keeping it below
125/85 is preferable.
