Warm Up

Start every session with 5-10 minute warm-up with gradually increasing aerobic exercise. This allows your heart rate to gradually increase and prepares your muscles for activity by increasing the temperature of the connective tissue. Don’t overlook these few minutes as they will help to reduce the risk of injury.

Cardiovascular Fitness

This type of fitness improves the efficiency of the body including burning fat. To be effective, it should be done

• 3-4 times a week
• 20 minutes or more each session
• In your target heart rate range

Strength Training

This will help build lean muscle mass which burns more fat at rest. Do exercises

• 3 times a week
• 3 sets of 12-15 rep exercises
• Low to moderate resistance

Stretching

Stretching increases the range of movement of all parts of the body. Remember to hold stretches for

• At least 30 seconds per stretch
• To perform them daily (5-10 minutes of your day is perfect)
• To go slowly
• To cover all major muscles
• Not to bounce
• Not to stretch into pain

Getting Started

• Pick things you enjoy!
• Use a variety of exercises
• Set realistic goals
• Start slowly
• Stick to your goals
• Reward yourself

Benefits

Once you see yourself getting started you will start to notice some of the benefits such as the following:

• Improved well being
• Improved weight management
• Reduced stress
• Increased energy
• Increased cardio fitness. Reduced cholesterol
• Reduced risk of heart disease
• Many more!