Your F.I.T. Program Continued
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
T S 1 O W N E R ’ S G U I D ET S 1 O W N E R ’ S G U I D E
Beginning Your F.I.T. Program
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your heart
rate. Slowly reduce your workload until your heart rate is below 60
percent of your maximum heart rate. The cool down should last
at least five minutes, followed by some light stretching to enhance
your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart
rate zone, exercise several times a day to get into the habit of
exercising.
T
ry to reach and maintain 60-65 percent of your maximum heart
rate. Alternate exercise with periods of rest until you can sustain 12
continuous minutes of exercise at 60-65 percent of your maximum
heart rate.
Begin exercising in three to five minute sessions.
If you can sustain 12 but not 20 continuous minutes of exercise in
your target heart rate zone:
Exercise three to five days a week.
Rest at least two days per week.
Try to reach and maintain 60-75 percent of your maximum heart
rate with moderate rhythmic exercise.
Begin with 12 continuous minutes. Increase your time by one to
two minutes per week until you can sustain 20 continuous minutes.
58
CREATING AN
EXERCISE PLAN
Establishing
Aerobic
Fitness
In addition to monitoring your heart rate as you exercise, be certain
of how quickly your heart rate recovers. If your heart rate is over
120 beats per minute five minutes after exercising, or is higher than
normal the morning after exercising, your exertion may be too
strenuous for your current level of fitness. Reducing the intensity of
your workout is recommended.
The age-adjusted target heart rates indicated in Appendix A reflect
averages. A variety of factors (including medication, emotional
state, temperature, and other conditions) can affect the exercise
heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise intensity
(target heart rate zone) appropriate for your age and condition
before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe more deeply. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different workloads until you
can comfortably sustain your exercise level. A good suggestion is
a minimum of three minutes. Perspiration on your brow is a good
indicator of a thorough warm-up. The older you are, the longer
your warm-up period should be.
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and muscles
to operate more efficiently. Increase exercise in response to your
heart rate to train and strengthen your cardiovascular system.
Concentrate on exercising smoothly.
Beginning
Your
Exercise
Program
57
CREATING AN
EXERCISE PLAN
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