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Exercise Guidelines (continued)
Warm up
Be sure to always warm-up for at least 3-8 minutes or even longer if your are sore and sti from a
previous workout. A warm-up should consist of easy, rhythmic activities at a pace that you can
very easily carry on a full conversation while exercising. You can use your exercise equipment to
warm up or other activities to provide variety. Involve both your upper and lower body when
warming-up. As you complete your warm-up gradually increase your exercise intensity up to your
ideal exercise intensity for your workout. By moving from your warm-up intensity slowly into your
higher workout intensity you will signicantly decrease your risk of injury in your workout.
Cool Down
Following your workout you should always save time to cool down. Once you have completed
your core workout, slow down your intensity to the same intensity you used in your warm-up.
Maintain that pace for at least 5 minutes, longer if again you are still sore from a previous activity.
Be sure to continue your cool down until you feel comfortably recovered and nd your resting
heart rate to be within 10 beats of your pre-exercise resting heart rate within 5 minutes of ending
your exercise.
Remember if you are sore tomorrow from your workout today, you did not cool down suciently,
or if your resting heart rate dose not return to within 10 beats of your pre-exercise heart rate
within 5 minutes of ending your workout, you either did too much in your workout that day, or
you did too much in the day before this workout. Continue cooling down until you feel that your
body is fully recovered and your resting heart rate is close to being within 10 beats of your
pre-exercise resting heart rate. Be consistent with your cool down and pay attention to how your
body feels. You will reduce your risk of injury, feel better following your workouts and be ready for
your next workout session feeling refreshed and energized.
Owner’s Manual
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