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WARM UP & COOL DOWN
WORKOUT GUIDELINES CLEANING
Each workout should include the following three parts:
1. A WARM-UP: 5 to 10 minutes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise.
2. TRAINING ZONE EXERCISE: 20 to 30 minutes of exercising with your heart rate in
your training zone. (Note: During the first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20 minutes).
3. COOL-DOWN: 5 to 10 minutes of stretching. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three workouts each week, with at least one
day of rest between workouts. After a few months of regular exercise, you may complete
up to five workouts each week, if desired. Remember, the key to success is to make exer-
cise a regular and enjoyable part of your everyday life.
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