Beginner's Guide
If you are beginning a new 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 years old 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 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
•
Start with two or three 15 minute sessions per week with a rest day between work-
outs.
•
Warm up for 5 to 10 minutes with gentle movements like walking or swinging your
arms in a circle, then stretching the muscles you will use during your work-out.
•
Increase the pace and resistance to slightly harder than comfortable, then exercise
for as long as you can. You may only be able to exercise for a few minutes at a time,
but that will change quickly if you exercise regularly.
•
End each work-out with a 5 minute cool down with the resistance set to a low level.
You should then stretch the muscles you've just worked out to prevent cramp and
injury.
•
Increase your work-out time by a few minutes each week until you can work
continuously for 30 minutes per session.
•
Don't worry about distance or pace at this stage. For the first few weeks, focus on
endurance and conditioning.
How Hard Should You Work?
When exercising, you should try to stay within your target heart rate zone, as shown in the
table on the previous page. Always be aware of how you feel when you exercise. If you feel
dizzy or light-headed, stop immediately and rest. If you are not even breaking a sweat, then
speed it up!
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