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A continuous workout will help to improve your cardiovascular functions and increase the ability of your muscles to obtain the oxygen and nutrition. A good workout provides a greater advantage to extend the endurance of muscle and body flexibility. Frequency: How Often Should You Exercise Three to five times a week is highly suggested to improve your cardiovascular and muscle fitness. Intensity: How Hard Should You Exercise The intensity of an exercise is reflected in your heart rate. Exercise must be sufficient to strengthen your heart muscle and condition your cardiovascular system. Only your doctor or an authorized coach can prescribe the target training heart range appropriate for your particular needs and physical condition. Start with exercise that stimulates you to breathe more deeply. Alternate periods of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain. The inability to maintain a smooth, rhythmic motion is a sign that your speed or elevation is too high. If you feel out of breath before you have exercised 12 minutes, you are probably overdoing it. As your fitness level improves, you will need to increase your workload to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone. Weight Management Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. For weight control, how long and how often you exercise is more important than how hard you exercise. . Exercise at least four to five times a week. . Reach and maintain 60-75% of your maximum heart rate with moderate exercise. . Exercise for 30-45 minutes at 60-65% of your target heart rate. Here are some tips to achieve your weight management goal. . Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. . Do not eat anything near the bedtime. . Moderate exercise will help suppress your appetite. . Take regular breaks and rests to help increase metabolism. Warning! If you have any questions or concerns about your target heart rate consult your physician Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by your physician. Workout Information Exercise Practice Procedures Warm-Up Workout Cool Down A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they are warmer than normal body temperature. This normally takes about 5-10 minutes when you begin to perspire on your brow and breathe more deeply. Note: The older you are, the longer your warm-up period should be. Workout: Brisk and Rhythmic Exercise A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance. If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and maintain 60-65% of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65% of your maximum heart rate. Best start with a target of 3-4 minutes, then, increase it gradually. If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise 3-5 days a week. Rest at least two days per week.• Try to reach and maintain 65-70% of your maximum heart rate with moderate rhythmic • exercises. Begin with 12 continuous minutes. Increase your time by one to two minutes per week • until you can sustain 20 continuous minutes. If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and intensity of your workout. Exercise 4-6 days a week or on alternate days.• Try to reach and maintain 70~85% of your maximum heart rate with moderate to • somewhat hard exercise. Exercise 20-30 minutes.• WARNING: These strategies are intended for average healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or you feel faint or have any discomfort when you exercise STOP. Consult your physician before continuing. Remember every workout should begin with warm-up and finished with cool-down. Cool down: Slow and Relaxed Exercise The cool-down allows your body’s cardiovascular system to gradually return to normal and should be roughly 5-10 minutes. Lower your exercise intensity gradually, and when your heart rate has returned below 110 ...