Beginners Guide To Exercise - Viavito Satori Owner's Manual

Beginners Guide to
Exercise
If you're beginning an exercise program
for the first time or starting a new exercise
program, you must check with your doctor
that you are fit to do so, particularly if:
• You have been diagnosed with heart
problems, high blood pressure or other
medical conditions.
• You have not exercised for over a year.
• You are over 35 and do not currently
exercise.
• You are pregnant or are a new mother.
• You have diabetes.
• You have chest pain, or experience
dizziness or fainting spells.
• You are recovering from an injury
or illness.
Workout tips
• Always perform a warm-up and
stretching exercises before your
workout and a cool-down and
stretching exercises at the end.
• Start slowly and build up your time,
speed and resistance gradually; doing
too much too soon can lead to injuries.
• If you are sore or tired, give yourself
a few extra days to recover.
22
How to begin
• Start with two or three 15-minute
sessions per week with a rest day
between workouts.
• Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch
the muscles you'll use during your
workout. 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 when you exercise regularly.
• End each workout 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 develop flexibility,
reduce muscle soreness and prevent injury.
• Increase your workout time by a few
minutes each week until you can work
continuously for 30 minutes per session.
• 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 your target heart rate (THR) zone.
The table on the previous page will tell
you the THR for your age. Always be aware
of how you feel when you exercise. If
you feel dizzy or light-headed, stop
immediately and rest.
www.viavito.com