11
Starting an Exercise Program
Starting an exercise program can sound like a daunting task, but just remember that your main goal
boost your health by meeting the basic physical activity recommendations.
Before you begin an exercise program, or substantially increase your level of activity, be sure to consult
your primary care physician. In preparation for a visit you may also want to take the PAR-Q Assessment.
This Physical Activity Readiness Questionnaire (PAR-Q) will help you determine your suitability for
beginning an exercise program and prepare you for discussing your physical activity program with
your physician.
1. Has your doctor ever said that you have a heart condition or that you should participate in physical
activity only as recommended by a doctor?
2. Do you feel pain in your
chest during physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness?
5. Do you ever lose consciousness?
6. Do you have a bone or joint problem that could be made worse by a change in your physical
activity?
7. Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
8. Do you know of any reason you should not participate in physical activity?
If you answered yes to one or more of the questions, if you are over 40 years of age and have been
inactive or if you are concerned about your health, consult a physician before beginning an exercise
program or substantially increasing your physical activity. If you answered no to each question, then it’s
likely you can begin an exercise program.
Pre-Exercise Resting Heart Rate Check
Before beginning your exercise program it is recommended that you check your resting heart rate.
Your resting heart rate should be taken in a seated, relaxed position. Find your resting pulse and begin
your count with “zero” on the rst heart beat. Continue counting each time you feel your pulse until
you have counted for a full 30 seconds. Next, double the number that you counted for 30 seconds and
you now have your pre-exercise resting heart rate. Remember this number as we also recommend
taking a post-exercise resting heart rate after you have completed your exercise program and you will
want to remember your pre-exercise heart rate so you can compare the two heart rate measurements.
TM5010/TM5030/TM5050
Folding Treadmill
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