Vision Fitness VF-I, Owner'S Manual

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22
exer cise basics
P A R T 5
exer cise basics
P A R T 5
21
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in
front of you. Do not lock your knees. Extend your fingers
towards your toes and hold for a count of 10. Do not
bounce.
WARM UP
The first 2 to 5 minutes of a workout should be devoted to
warming up. The warm up will limber your muscles and
prepare them for more strenuous exercise.
COOL DOWN
You should never stop exercising suddenly! A cool down
period allows your heart to readjust to the decreased
demand. Exercise at low intensities during the cool down to
gradually lower your heart rate. After the cool down, repeat
the stretching exercises described to loosen and relax your
muscles.
EXERCISE GUIDELINES
HOW OFTEN?
The American Heart Association recommends that you
exercise at least 3 or 4 days per week to maintain
cardiovascular fitness. If you have other goals such as
weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 or 6 days, remember
that your ultimate goal should be to make exercise a lifetime
habit.
Many people are successful staying with a fitness program
if they set aside a specific time of day to exercise. It
doesn’t matter whether it’s in the morning before your
shower, during lunch hour or while watching the evening
news. What’s more important is that it’s a time that allows
you to keep a schedule, and a time when you won’t be
interrupted.
If you are to be successful with your fitness program, you
have to make it a priority in your life. So decide on a time,
pull out your day planner and pencil in your exercise times
for the next month!