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Workout Information
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Exercise Practice Procedures
Warm-Up Workout Cool Down
A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares
your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells
us that muscles perform best when they are warmer than normal body temperature. This normally takes about
5-10 minutes when you begin to perspire on your brow and breathe more deeply.
Note: The older you are, the longer your warm-up period should be.
Workout: Brisk and Rhythmic Exercise
A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart
rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly.
Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance.
If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to
get into habit. Try to reach and maintain 60-65% of your maximum heart rate. Alternate exercise with periods
of rest until you can sustain 12 continuous minutes of exercise at 60-65% of your maximum heart rate. Best start
with a target 3-4 minutes, then, increase it gradually.
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:
Exercise 3-5 days a week. Rest at least two days per week.
Try to reach and maintain 65-70% of your maximum heart rate with moderate rhythmic exercises.
Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20
continuous minutes.
If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and inten-
sity of your workout.
Exercise 4-6 days a week or on alternate days.
Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.
Exercise 20-30 minutes.
WARNING: These strategies are intended for average healthy adults. If you have pain or tightness in your
chest, an irregular heartbeat, shortness of breath or you feel faint or have any discomfort when you exercise
STOP. Consult your physician before continuing. Remember every workout should begin with warm-up and
finished with cool-down.
Cool down: Slow and Relaxed Exercise
The cool-down allows your body’s cardiovascular system to gradually return to normal and should be roughly
5-10 minutes. Lower your exercise intensity gradually, and when your heart rate has returned below 110 beats
per minutes, you can end your workout.