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Beginning Your Exercise Program
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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.
Try 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.
Establishing Aerobic Fitness
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.