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4. THE PERFECT WORKOUT
A perfect workout always includes three phases:
• Warm-up
• Exercise in your target heart rate zone
• Cool-down and stretching
A proper warm-up prepares your heart and
muscles for the action that lies ahead
Begin slowly with a 5-10 minute warm-up at a heart
rate level below your target zone. Gradually increase
intensity until you reach your target heart rate zone.
Exercise in target zone for at least
20 minutes
Maintain your target intensity for not less than
20 minutes. Make sure you stay inside your zone to
maximize the effect.
Cool down and stretch
Once your session is over, gradually reduce intensity
back to starting level, and remember to stretch the
muscles you exercised. Stretch slowly and steadily,
then hold the stretch for a slow count of ten.
Give your body time to rest and recover!
Exercising pushes the body out of its comfort zone. To
better face future challenges, the body will prepare
itself and make readjustments at rest. In other words,
fi tness improves not during exercise but during rest.
