How you begin your exercise will vary from person to person. If you have not exercised for a long period of
time, or are severely overweight, you
MUST
start slowly and increase your time gradually, by perhaps only
few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help
make you feel better, look better and will almost certainly enable you to enjoy life more.
Exercising Information
Before starting to exercise
Aerobic fitness
Aerobic exercise is simply defined as any
sustained activity that increase the supply of
oxygen to your muscles via the blood pumped by
your heart. With regular exercise, your
cardiovascular system will become stronger and
more efficient. Your recovery rate i.e, the time
taken for your heart to reach its normal level, will
also decrease.
Initially you may only be able to exercise for a
few minutes each day. Do not hesitate to breath
through your mouth should you need more
oxygen.
Do not be discouraged if it takes longer than this
to begin to feel lethargic, everyone is different
and some will achieve their targets quicker than
others, work at your own, comfortable pace and
the results will come, the better your aerobic
fitness the harder you will have to work to start in
your “Target Zone”.
Warming up
A successful exercise program consists of three
parts: Warm up. Aerobic exercise and cool down.
Never start a training session without warning up
and never finish one without cooling down
correctly. Perform between five and ten minutes
of stretching before starting your workout to
prevent muscle strains, pulls and cramps.
Aerobic exercise session
Those new to exercise should exercise no more
than every other day to start with.
When you are comfortable with your routine, you
can exercise for 6 days per week. Always take at
least one day off per week.
Exercise in your Target Zone
To ensure that your heart is working in its
exercise target zone, you need to be able to take
your pulse, if you do not have a pulse monitor,
you will need to locate the pulse in your carotid
artery. This is situated in the side of the neck and
can be felt by using the index and middle fingers.
Simply count the number of beats you feel in 10
seconds and then multiply by six to get your
pulse rate. This should be taken before you start
to exercise for easy reference.
People, who have a greater aerobic fitness, will
have a lower resting pulse level and will also be
able to exercise with a higher pulse level.
Target Zone
To determine your “Target Zone”, see table on
page 16, if you are new to exercise and by
definition unfit, refer to the middle column, if you
exercise regularly and have good aerobic fitness,
refer to the right column.
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