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E X C E L S E R I E S O W N E R ’ S G U I D E
Your F.I.T. Program Continued
CHAPTER SEVEN: DESIGNING AN EXERCISE PROGRAM
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and muscles
to operate more efficiently. Increase exercise in response to your
heart rate to train and strengthen your cardiovascular system.
Concentrate on moving your arms and legs smoothly. Walk
naturally and avoid jerking motions that can cause pulled muscles,
sprained joints, and loss of balance.
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.
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