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P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E
Weight and Sports Training Programs
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Try to reach and maintain 60-75 percent of your maximum heart
rate with moderate exercise.
Exercise for 30-45 minutes at 60-65 percent of your target heart
rate.
Here are some tips to achieving your weight management goal:
Consume most of your dietary calories at breakfast and lunch, and
eat a light dinner. Do not eat close to bedtime.
Exercise before meals. Moderate exercise will help suppress your
appetite.
Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
When you are training to improve strength and performance:
Exercise four to five days a week. Alternate exercise days and
intervals of hard to very hard exercise with easy to moderate
exercise.
Exercise for 30 minutes or longer.
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 if you feel faint or have any discomfort
when you exercise, stop! Consult your physician before continuing.
Remember, every workout should begin with a warm-up and finish
with a cool-down.
Sports
Training
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