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Warm-up and Cool-down Exercises
Each workout should include the following three parts:
1. A warm-up, consisting of 5-10 minutes stretching and light exercises. A sensible warm-up gently
increases body temperature, heart rate and blood circulation in preparation of the workout.
2. A workout in the correct training zone, 20-30 minutes training with the heart rate in the right zone.
Note: During the first few weeks of the exercise program, keep the increased heart rate to less than
20 minutes in the exercise zone.
3. Stretch to cool-down for 5-10 minutes. This improves the flexibility of the muscles and helps to
prevent post-training problems.
Training Frequency
To maintain or improve your physical condition, schedule three workouts per week with at least one
day break in between. After a month of regular exercise you can increase the number of workouts
per week to five if desired.
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