Re Fitness Collection
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Using your Verdure will improve your physical fitness, tone your muscles, and
when combined with a calorie-controlled diet, it will help you lose weight.
HYDRATION
Adequate hydration is essential before, during, and after exercise. During
a 30 minute workout it is possible to lose up to 1 liter of liquid. You should
drink about 1.5 cups 30 minutes before beginning exercise. Take care to
maintain balanced hydration during the workout.
TRAINING FREQUENCY
Experts recommend exercise 3-4 days a week to keep your cardiovascular
system fit. Of course, the more you exercise, the faster you will achieve your
fitness goals. However, it is important to plan sufficient breaks, to give your
body enough time for rest and recovery. After each workout session, you
should take at least one day off.
EXERCISE INTENSITY
Many beginners make the mistake of exercising too intensely. If your goal
were to run a marathon, your workout intensity would certainly be high.
However, most people have fitness goals such as weight reduction, improved
cardiovascular health, stress reduction, etc., and therefore should exercise
at a lower intensity.
DURATION OF INDIVIDUAL WORKOUT SESSIONS
For optimal weight-reduction or endurance training, the duration of each
workout session should be 25-60 minutes. Beginners and those who have
not exercised regularly for a long period of time should start with short
sessions of 10 minutes or less in the first week and then slowly increase
workout duration week by week.
EXERCISE DOCUMENTATION
To stay motivated and to evaluate the success of your workouts, you can
create an exercise plan, in written or Excel spreadsheet format, before
beginning exercise (sample below). In your plan you can document data from
each exercise session, such as number of minutes you exercised and your
workout speed (high and low speed or average speed), as well as personal
data, such as weight, blood pressure, and how you feel during exercise. See
SAMPLE WEEKLY EXERCISE PLAN below.
PRO TIP:
Change up the duration, speed, and intensity level of your
workouts to keep improving your fitness and mobility.
S A M P L E W E E K LY E X E R C I S E P L A N
Week: __________________ Month: ________________ Year: ______________
DAY
DATE
MINUTES
SPEED
PERSONAL DATA/NOTES
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
WEEKLY TOTALS:
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Verdure User Manual Lifepro