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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 reduce post-exercise muscle soreness.
Exercise Frequency
To maintain or improve your fitness, 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.
Suggested Stretches
For a correct warm up, see the following basic stretching exercises. Move slowly as you stretch, never
bounce.
Toe touch stretch
Stand with your knees bent slightly and
slowly bend forward from your hips.
Allow your back and shoulders to relax
as you reach down towards your toes as
far as possible.
Hold for 15 counts, then relax
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
Hamstring stretch
Sit with one leg extended. Bring the sole
of the opposite foot toward you and rest
it against the inner thigh of your
extended leg. Reach towards your toes
as far as possible.
Hold for 15 counts, and then relax.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
Warming up and Cooling down
Exercise Information
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