17
17
If you’re beginning an exercise
program, you should check with your
doctor if:
You have been diagnosed with heart
problems, high blood pressure or
other medical conditions.
You have not exercised for over a
year.
If you are over 35 and do not
currently exercise.
You are pregnant.
You have diabetes.
You have chest pain, or experience
dizziness or fainting spells.
You are recovering from an injury or
illness.
WORK-OUT TIPS
Always perform stretching exercises
both before and after your work-out.
Start slowly, doing too much too soon
can lead to injuries.
If you are sore or tired, give yourself
a few extra days to recover.
HOW TO BEGIN
Whatever your level of fitness you
should be able to build up to running
continuously for 25 minutes in the
space of twelve weeks. Make a
commitment to run at least three
times a week following this simple
run/walk programme which will
gradually ease you towards the goal.
BEGINNERS GUIDE
How hard should you work?
When exercising, you should try to stay within your target heart rate (THR)
zone.
The table on the previous page will tell you the THR for your age. This is only
a guide and will depend on the fitness and condition (health) of the person
using the exercise equipment.
Always be aware of how you feel when you exercise. If you feel dizzy or light-
headed, stop immediately and rest. If you’re not breaking a sweat, speed it
up!
After each session walk for five
minutes to cool down and stretch
gently for another five minutes. Don’t
worry about speed or distance, time
on your feet is your only concern.
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