EXERCISE INSTRUCTIONS
Beginning
How to start your exercise will vary from person to person. If you have not exercised
for a long period of time, have been inactive for a while, or are severely overweight,
you must start slowly, and gradually increasing your exercise time by a few minutes
each session.
Pair your exercise routine with a nutritious diet to help you lose weight and maintain
a healthy lifestyle.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained activity that increases 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, the time it takes for your heart to reach its normal resting level, will
also decrease.
Those new to exercise should exercise no more than every other day to start. Once
you build your physical endurance, you can exercise up to 6 days per week. Always
take at least one day off per week.
Exercising in your target zone
To ensure that your heart is its 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.
Warm Up
This stage allows your body to gradually adjust to the increased demand of your
heart by getting your blood flowing. This phase will also reduce the risk of cramp and
muscle injury. It is advised to do a few of the stretching exercises as shown below.
Each stretch should be held for approximately 30 seconds, do not force or jerk your
muscles into a stretch. If it hurts, STOP!
Cool Down
This stage is to let your cardiovascular system and muscles wind down. Start by
reducing the tempo of your workout and continuing for approximately 5 minutes.
Next, repeat the warm-up phase by doing the stretching exercises again, and
remember, do not force your muscles into a stretch!
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