Warm up & Cool down

Always do a slow warm up of 5-10 minutes, followed by some gentle stretching. It will improve the elasticity of your muscles. Then gradually climb into the target range you have set. End every workout with a 5-10 minute cool down, again followed by some gentle stretching. The importance of this cannot be over emphasized. Studies have shown that people who warm up and cool down adequately have fewer athletic injuries.

            

Time of exercise

Aim for 20-60 minutes of continuous exercise in your target zone each session. If you are unable to exercise for 20 minutes initially, slow down and gradually build up to this.

  

About Heart Rate

If you have different fitness goals, such as weight loss or athletic conditioning, you will need different heart rate. For example, if you want to lose body fat, exercise in the weight management zone that is 60-70 percent of maximum heart rate. If your goal is to improve aerobic capacity or athletic performance, exercise in the aerobic zone that is 70-80 percent of maximum heart rate.

 

Frequency of exercise

Exercise in the target range that you have set at least 3-5 times per week, with no more than 48 hours between sessions.