A Beginner's Guide



Proceed with caution. Anyone beginning an exercise regimen should begin slowly. Allow yourself to
get used to the strain of physical activity. As your body adjusts, you'll be able to increase the duration
and intensity of your program. If you feel any discomfort, stop exercising and consult your doctor.

Dress comfortably in loose-fitting clothing. Wear the appropriate footwear. Consider the weather. If
the temperature and humidity are extreme, either too high or too low, physical exertion may be
dangerous.

Begin with a "warm-up" session. Stretch muscles slowly to avoid injury during the actual exercise.
Get your respiration, circulation, and body temperature to increase by beginning with some
low-impact exercises. Your warm-up should last about three to five minutes.

Begin the actual exercise phase at a moderate intensity. The duration will build cardiovascular fitness.
Don't overexert yourself. If you exercise regularly, you'll be able to lengthen the time and increase the
intensity. While you're exercising, you should feel your heart beating faster. You should be breathing
more rapidly and deeply, yet still be able to carry on a conversation. You should begin to sweat.
These are ways that your system responds to the challenges of exercise.

End with a "cool down" session. Spend a few minutes walking slowly to let your body gradually
decrease itself. Just as you needed to gradually begin to exercise, you need to gradually begin to rest.

Plan for your next exercise session. Commit to it. In order for exercise to be truly effective, it must
become a regular part of your routine. Cardiovascular fitness needs to be maintained.