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 pushup) and a set is a series of repetitions (e.g., 15 pushups). Once you can successfully complete all the exercises at one level, proceed to the next.
Begin slowly 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 to stop an exercise. Never exercise to the point of exhaustion or breathlessness. Stop if you find yourself panting or feeling nauseated, if your breathing does not return to normal within 10 minutes after exercising, or if your sleep is affected. If you have difficulty breathing, 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) by more than 10 percent a week. Check your pulse and stay within your target heart rate zone.
Writing down your goals and placing them in a prominent place where you can see them every day will help you stay committed.
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 with 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 keep your muscles from getting sore and stiff.
Updated: December 12, 2011