D000161-00 Rev. C
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SECTION 1: INTRODUCTION
Considerations Before Starting an Exercise Program
Consult a Physician
Anyone considering an exercise program or an increase in activity should consult a physician. If
you have heart disease, high blood pressure, diabetes, chronic respiratory disease, elevated
cholesterol, if you smoke cigarettes, are currently inactive, are obese, or have any other chronic
disease or physical impairment or if there is a history of such disease in your family, it is highly
recommended that you follow the guidance of your physician before and during an exercise
program or any other increase in physical activity.
Consult a Professional Fitness Trainer
In addition to following the recommendations of a physician it is advisable to consult a
professional fitness instructor or personal trainer to develop an overall fitness
evaluation/wellness program that is tailored to your particular needs.
The Importance of Warming Up and Cooling Down
It is important to gradually “warm up” and “cool down” prior to, and at the end, of each work out.
Always try to incorporate a series of basic stretches before and after each workout. Stretching
encourages the necessary flexibility to help prevent sore muscles and injury during daily
activities. Do not abruptly end your exercise session on the Anti-Gravity Treadmill. Always
restore your full body weight slowly and include a few minutes of walking at full body weight and
low intensity before stopping your exercise session.
How Often and How Long You Should Exercise
The American College of Sports Medicine recommends a frequency of 3 to 5 days per week for
20 to 60 minutes, dependent on the intensity of the exercise session. The United States
Department of Agriculture suggests that physical activity should be moderate or vigorous and
add up to at least 30 minutes a day. The USDA defines moderate as walking briskly at about 3.5
miles per hour while vigorous activity is running or jogging at 5 miles per hour. These are
general guidelines; you should determine what is appropriate for you with the help of your
physician.
