READ BEFORE BEGINNING ANY EXERCISE PROGRAM
Be sure to get a medical “OK” before embarking on ANY fitness program. We support this advisory, especially (but not limited to) if you fall into any of the following RISK CATEGORIES:
HIGH BLOOD CHOLESTEROL
FAMILY HISTORY OF MEDICAL PROBLEMS
(Heart, Stroke, Addictions, Diabetes, Vision, etc.)
Deep Vein Thrombosis
OVER AGE 35
Not all stretches & exercises are suitable for all people. It is up to you to know your limitations (get medical clearance). Start slowly on the beginning levels. You should progress as your body dictates and NOT necessarily as the chart(s) suggest. Be practical, defensive and smart for yourself, and you will find that the benefits of stretching & exercise will far outweigh the risks.
For our purposes here you will find in-depth routines for four of the more popular aerobic exercise programs: walking, running, cycling and swimming. Remember to include aerobic conditioning as a vital component of your stretching & exercise program – a minimum of 3 times p/week, each time for a minimum of 20-30 minutes, while maintaining a heart rate in your “Target Heart Rate Zone”.
How to determine your Target Heart Rate Zone
From the number: 220
Subtract your age: – 40 (40 year old person)
Multiply by 80%: x .80
144 (max training heart rate-bpm)
Multiply by 60%: 180
108 (min training heart rate-bpm)
Target Heart Rate Zone for a 40 year old person:108-144
Also, flexibility (stretching) is a necessary part of any complete fitness program. It is always wise to warm up with a light aerobic exerxise followed by a stretching session before beginning the more demanding exercises. Do this in order to minimize the risk of injury by ensuring that all muscles, tendons and ligaments will allow you a full range of motion for your own body. Be sure to stretch after each exercise session, as well. During the workout (aerobics, too) the muscles, tendons and ligaments tend to shrink, even though they are warmed. Stretching at this time is an excellent way to “cool down” and help prevent cramping later.
Again, to drive this point home: EVERYONE should get a medical clearance before getting involved in ANY exercise program. You must first know your limitations!!
Andrew P. Mandell