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The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up
will limber your
muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a
slow pace. The warm up should gradually bring your heart rate into your Target Heart
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust
decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart
rate to lower. After the cool-down, repeat the stretching
exercises listed above to loosen and relax your
An important step in developinga long term fitness program is to determineyour goals. Is your primary
goal for exercisingto lose weight?Improvemuscle?Reducestress?Preparefor the spring racing schedule?
whatyour goals are will helpyou developa moresuccessfulexerciseprogram. Beloware some
lower intensity, longer duration workouts
• Improve Body Shape and Tone
interval workouts, alternate between hi and low intensities
• Increased Energy Level
more frequent daily workouts
• Improved Sports Performance
high intensity workouts
• Improved Cardiovascular Endurance
moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then putyour
The more specific you can be, the easier it will be to track your progress. If your
are long term, divide
them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation
benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can
be used to record your progress. Youcan track Distance, Calories or Time.
Tomake your personal exercise log book, photocopy the weekly and monthly log sheets, which are located
on the following pages, or you can print
them off of your computer by going to:
com/ uifles/week!vlo ,
As your fitness improves, you can look back and see how far you've come!