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If you’re beginning an exercise program
program, you must check with your doctor
• You have been diagnosed with heart
problems, high blood pressure or other
medical conditions.
• You have not exercised for over a year.
• You are over 35 and do not currently
exercise.
• You are pregnant or are a new mother.
• You have diabetes.
• You have chest pain, or experience
dizziness or fainting spells.
• You are recovering from an injury
or illness.
Workout tips
• Always perform a warm-up and
stretching exercises before your
workout and a cool-down and
stretching exercises at the end.
• Start slowly and build up your time,
speed and resistance gradually; doing
too much too soon can lead to injuries.
• If you are sore or tired, give yourself
a few extra days to recover.
How to begin
• Start with two or three 15-minute
sessions per week with a rest day
between workouts.
• Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging your
arms in a circle and then stretch
the muscles you’ll use during your
workout.
• Increase the pace and resistance to
slightly harder than comfortable and
exercise for as long as you can. You
may only be able to exercise for a few
minutes at a time, but that will change
quickly when you exercise regularly.
• End each workout with a 5-minute
cool-down with the resistance set to a low
level. You should then stretch the muscles
reduce muscle soreness and prevent injury.
• Increase your workout time by a few
minutes each week until you can work
continuously for 30 minutes per session.
• Don’t worry about distance or pace for
and conditioning.
How hard should you work?
When exercising, you should try to stay
within your target heart rate (THR) zone.
The table on the previous page will tell you
the THR for your age. Always be aware of
how you feel when you exercise. If you feel
dizzy or light-headed, stop immediately
and rest.
Beginners Guide to
Exercise
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