Know your fitness level

What’s your level? Look for your level throughout this book and complete the suggested number of sets and repetitions. A repetition is one movement one time (e.g., one push up) and a set is a series of repetitions (e.g., 15 push-ups). Once you can successfully complete all the exercises one level, proceed to the next.

Level 1 (Beginner): Have not exercised in the past month
Level 2 (Beginner/Intermediate): Participates in occasional fitness activities (once a week)
Level 3 (Intermediate/Advanced): Participates in regular activity (three times week or more), but needs more structure

Cool-down allows your heart rate and breathing to return to normal levels. Be sure to allow 10-15 minutes for cool-down exercises such as slow walking or low-level exercises done without a bouncing motion.

Listen to your body

Begin slow and gradually work your way to more vigorous exercises. Your body will naturally tell you when it is time to reduce the level of exercise or stop an exercise. Never exercise to the point of exhaustion or breathlessness. Stop if you find yourself panting or feeling nauseous, if your breathing does not return to normal within 10 minutes after exercising, or if your sleep is affected. If you have difficulty breathing or experience faintness, or have prolonged weakness during or after exercise, consult your physician. Follow the “10 Percent Rule:” Never increase your program (walking/running distance or weight lifted) more than 10 percent a week. Check your pulse and stay within your target heart rate zone.

Don’t forget

Always include a warm-up and a cool-down in your routines.
Warm-up improves your overall performance by:
- preparing you for more vigorous exercise;
- increasing your body temperature, heart rate, and breathing;
- redistributing your blood flow;
- increasing your flexibility; and decreasing the risk of injury and pulled muscles.

Warm up for at least 10 minutes at moderate intensity, including activities such as marching or jogging in place, doing arm circles, or moving from side to side.

Cool-down allows your heart rate and breathing to return to normal levels. Allow 10-15 minutes for cool-down exercises such as slow walking or low-level exercises done without a bouncing motion. Walking slowly will prevent blood from pooling in the legs, which can cause dizziness and blackouts. Stretching during your cool-down will also keep your muscles from getting sore and stiff.

Updated: August 28, 2008