EXERCISE GUIDELINES
IMPORTANT
Please review this section before you begin exercising
Workout Phases
Every workout should consist of the following three phases:
Warm-Up
To prevent injury and maximize performance, we recommend that each workout period start with a warm-up. Your warm-up should
gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise, such as walking or low-impact
aerobics, that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and
only require an easy, unforced range of motion. This may be followed by 5 to 10 minutes of stretching. Refer to the stretches found on
this manual. Never push yourself beyond a point of gentle tension on the muscles being stretched. Keep your movements gentle,
rhythmic and controlled.
Cardio or Muscle Toning/Strength Training Workout
Your warm-up should be followed by either a muscle toning and strength training workout or a cardio workout, depending on your
workout plan for that day. Regardless of which type of workout you are doing, build up as your current fitness level allows and progress
at a rate that is comfortable to you.
For the first week or so, you may feel some muscle soreness. This is quite normal and should disappear in a matter of days. If you
experience major discomfort, you may be on a
regimen that is too advanced for you, may have increased your program too rapidly or
suffered an injury. If you continue to experience major discomfort please discontinue use of the product and consult a physician.
Cool-Down and Stretching
Every workout should be followed by a cool-down. The cool-down should consist of 5 to 10 minutes of easy exercise, followed by
stretching. Refer to the stretches found on pages 13 and 14 of this manual. Never push yourself beyond a point of gentle tension on the
muscle being stretched. Keep your movements relaxed, rhythmic and controlled.
When to Exercise
Time of day to exercise is up to the individual and their schedule. Usually in the mornings or the hour just before an 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 your heart rate percentage: % 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.
MODEL# 8733WB
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