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If you're beginning an exercise
program, you should check with your
doctor if:
You have been diagnosed with heart
problems, high blood pressure or
other medical conditions.
You have not exercised for over a year.
If you are over 35 and do not currently
exercise.
You are pregnant.
You have diabetes.
You have chest pain, or experience
dizziness or fainting spells.
You are recovering from an injury or
illness.
WORK-OUT TIPS
[] Always perform stretching exercises
both before and after your work-out
see page 23.
[] Start slowly, 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
[] Startwith twoorthree 15 minute
sessions per week with a rest day
between work-outs.
[]
Warm-up for 5 to 10 minutes with
gentle movements like walking or
swinging your arms in a circle and then
stretch the muscles you'll use during
your work-out.
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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 if you exercise regularly.
[]
End each work-out with a 5-minute
cool down with the resistance set to a
low level. You should then stretch the
muscles you've just worked to prevent
injury and cramp.
[]
Increase your work-out 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 the first few weeks, focus on
endurance 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. This is only a
guide and will depend on the fitness and condition (health) of the person using
the elliptical trainer.
Always be aware of how you feel when you exercise. If you feel dizzy or light-
headed, stop immediately and rest. If you're not breaking a sweat, speed it up!
26 OMEGA FITNESS