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the beginning of this chapter to loosen and relax your muscles.
EXERCISE GUIDELINES
Always consult your physician before beginning an exercise program.
How Often?
The American Heart Association recommends that you exercise at least 3
to 4 days per week to maintain cardiovascular fitness. If you have other
goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your
ultimate goal should be to make exercise a lifetime habit.
Many people are successful staying with a fitness program if they set aside
a specific time of day to ex ercise. It doesn’t matter whether it’s in the
morning before your shower, during lunch hour or while watching the
evening news. What’s more improtant is that it’s a time that allows you to
keep a schedule, and a time when you won’t be interrupted. If you are to
be successful with your fitness program, you have to mak e it a priority in
your life. So decide on a time, pull out your day planner and pencil in your
exercise times for the next month!
How Long?
For aerobic ex ercise benefits, it’s recommended that you ex ercise from
between 24 and 32 minutes per session. But start slowly and gradually
increase your ex ercise times. If you’ve been sedentar y during the past year,
it may be a good idea to k eep your exercise times to as little as five min -
utes initially. your body will need time to adjust to the new activity.
If your goal is weight loss, a longer ex ercise session at lower intensities has
been found to be most effective. A work out time of 48 minutes or more is
recommended for best weight loss results.
How Hard?
How hard you workout is also determined by your goals. If you use your
Johnson Treadmill to prepare for racing, you will probably work out at a
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