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E X E R C I S E G U I D E L I N E S
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 fster 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 exercise. 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
important 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 make 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 exercise benefits, it's recommended that you exercise from between 24 and
32 minutes per session. But start slowly and gradually increase your exercise times. If
you've been sedentary during the past year, it may be a good idea to keep your exer-
cise times to as little as five minutes initially. You body will need time to adjust to the
new activity. If your goal is weight loss, a longer exercise session at lower intensities
has been found to be most effective. A workout time of 48 minutes or more is recom-
mended for best weight loss results.
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