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Exercise Guidelines
The American College of Sports Medicine makes the following
recommendations for the quantity and quality of training for developing and
maintaining cardio respiratory fitness in healthy adults:
• An activity that uses large muscle groups, maintained continuously, and
is rhythmical and aerobic in nature.
• Duration: 20 to 60 minutes of continuous aerobic activity, including a
warm-up and cool-down period for each exercise session.
• Frequency: 3 to 5 times per week.
• Intensity: 60% to 85% of maximum heart rate.
• In addition to aerobic exercise, it is recommended that you add strength
training of moderate intensity twice per week to your program.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are
overweight, should check with his/her physician before beginning any type
of exercise program. People who have diabetes or high blood pressure, a
family history of heart disease, high cholesterol or have lead a sedentary
lifestyle should protect themselves with a medical check-up and a stress
test, preferably administered during exercise by a healthcare professional.
• Always stretch before your workout to loosen muscles, and afterwards to
cool down.
• The first few minutes of your workout should be devoted to warming up
muscles before a vigorous workout, and building your heart rate slowly.
• After your aerobic workout of about 24-32 minutes, spend 10 minutes
gradually reducing your heart rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and
strength. And always consult your physician before beginning any exercise
program.
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