Table of Contents
Advertisement
BEGINNER'S GUID
If you're beginning an exercise
program, you should check with your
doctor if:
You have been diagnosed
with heart
problems,
high blood pressure or
other medical conditions.
You have not exercised
for over a
year.
If you are over 35 and do not
currently
exercise.
You are pregnant.
You have diabetes.
You have chest pain, or experience
dizziness
or fainting spells.
You are recovering
from an injury or
illness.
WORK-OUT TIPS
•
Always perform stretching
exercises
both before and after your work-out
see page 22.
•
Start slowly, doing too much too soon
can lead to injuries.
HOW TO BEGIN
•
Start with two or three 15 minute
sessions
per week with a rest day
between work-outs.
Warm-up for 5 to 10 minutes with
gentle movements
like walking
or
swinging your arms in a circle and
then stretch the muscles you'll use
during your work-out.
Seated cycling
works mainly the quadriceps
(thighs)
and hamstrings.
Increase
the pace and resistance
to
slightly harder than comfortable
and
exercise for as long as you can. You
may only be able to exercise for a
few minutes at a time, but that will
change quickly if you exercise
regularly.
End each work-out
with a 5-minute
cool down with the resistance
set to a
low level. You should then stretch the
muscles you've just worked to
prevent injury and cramp.
Increase
your work-out
time by a few
minutes each week until you can
work continuously
for 30 minutes
per
session.
•
If you are sore or tired, give yourself
a few extra days to recover.
•
Don't worry about distance
or pace.
For the first few weeks, focus on
endurance
and conditioning.
How hard should you work?
When exercising, you should try to stay within you r Target Heart Rate (TH R) zone.
The table on the previous page will tell you the THR for your age. This is only a
guide and will depend on the fitness and condition (health) of the person using
the programmable
magnetic rower.
Always be aware of how you feel when you exercise. If you feel dizzy or light-
headed, stop immediately
and rest. If you're not breaking a sweat, speed it up!
20
OMEGA
Fitness
Advertisement
Table of Contents
