27
EN
EXERCISING INFORMATION
Each workout should include the following three parts:
1.
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in preparation for exercise.
2.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your
training zone for longer than 20 minutes.)
3.
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to prevent post-exercise problems
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between
workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired.
Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.
Before starting to exercise
20 25 30 35 40 45
65 70
60
55
50
75
80
100
120
140
160
180
200
Hear Rate
Age
Cool Down
Maximum
Target Zone
85%
70%
