ProForm 375e English Manual - Page 13

WORKOUT

GUIDELINES

WORKOUT

ATTIRE

A

well-rounded

workout

includes

the

following

three

important

parts:

A

Warm-up

Start

each

workout

by

warming

up

for

5

to

10

minutes.

Begin

with

slow,

controlled

stretches,

and

progress

to

more

rhythmic

stretches

to

increase

your

body

temper-

ature,

heart

rate,

and

circulation

in

preparation

for

strenuous

exercise.

Training

Zone

Exercise

After

warming

up,

increase

the

intensity

of

your

exer-

cise

until

your

pulse

is

in

your

training

zone

for

20

to

60

minutes.

(During

the

first

few

weeks

of

your

exer-

cise

program,

do

not

keep

your

pulse

in

your

training

zone

for

longer

than

20

minutes.)

Breathe

regularly

and

deeply

as

you

exercise

—never

hold

your

breath.

A

Cool

-down

Finish

each

workout

with

5

to

10

minutes

of

stretching

to

cool

down.

This

will

increase

the

flexibility

of

your

muscles

and

will

help

to

prevent

post

-exercise

prob-

lems.

EXERCISE

FREQUENCY

To

maintain

or

improve

your

condition,

plan

three

workouts

each

week,

with

at

least

one

day

of

rest

after

each

workout.

After

a

few

months

of

regular

exercise,

you

may

complete

up

to

five

workouts

each

week,

if

desired.

Instead

of

waiting

for

a

convenient

time

to

exercise,

plan

a

specific

time.

The

morning

hours

work

well

for

many,

and

the

self-discipline

required

to

rise

early

and

exercise

carries

through

the

day

to

help

increase

pro-

ductivity

in

other

areas.

For

some,

exercising

before

dinner

initiates

a

period

of

winding

down

from

the

day's

activities. Whatever

time

you

choose,

be

consistent

and

stick

with

it.

Remember,

the

-

key

to

success

is

to

make

exercise

a

regular

and

enjoyable

part

of

your

everyday

life.

Exercise

clothing

should

be

comfortable

and

allow

un-

restricted

movement.

Do

not

wear

rubberized

or

plastic

clothing

that

can

interfere

with

the

evaporation

of

sweat

from

your

skin.

Always

wear

athletic

shoes

that

are

flexible

and

provide

good

protection

and

support.

ADDITIONAL

SUGGESTIONS

Creating

a

more

active

lifestyle,

in

addition

to

estab-

lishing

a

regular

exercise

program,

will

help

you

to

achieve

your

fitness

goals.

It's

easy

to

improve

your

lifestyle

by

making

a

few

changes

in

your

daily

routine:

•

Keep

yourself

moving

throughout

the

day.

Use

the

stairs

instead

of

the

elevator.

Park

a

half

mile

away

from

work

or

get

off

the

bus

a

couple

of

blocks

be-

fore

your

stop

and

walk

the

remaining

distance.

•

Increase

midday

productivity,

creativity,

and

energy

by

replacing

a

heavy

lunch

with

a

light

meal.

Spend

the

extra

time

in

physical

activity

such

as

walking.

•

Substitute

manually

-operated

devices

for

automatic

equipment

such

as

lawn

-care

machinery,

power

tools,

and

snow removers.

•

Stop

smoking; smoking

nearly

doubles

the

risk

of

coronary

heart

disease.

(Framington

Heart

Study)

•

Reduce

or

eliminate

alcohol

consumption.

Alcohol

is

a

major

cause

of

liver

problems

and

other

health

disorders.

(Office

of

Disease

Prevention

and

Health

Promotion)

•

Reduce

your

intake

of

fat.

Less

than

30%

of

the

calories

you

consume

each

day

should

come

from

fat.

Excessive

fat

consumption

has

been

linked

to

numerous

causes

of

death,

including

heart

disease

and

cancer.

•

Know

and

keep

a

record

of

your

cholesterol

level,

blood

pressure,

and

other

health

information.

Keep

your

blood

pressure

below

140/90;

keeping

it

below

125/85

is

preferable.

13

ProForm 375e English Manual - Page 13

ProForm 375e Manual

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