Sears CROSS WALK 831.297311 - Manual (Page 12)

WORKOUT GUIDEUNES
A well-rounded workout develops the heart, muscles and
body composition by including the following phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart rate
and circulation in preparation for strenuous exercise.
Stretching also guards against muscle, tendon and liga­
ment sprains. (See SUCX5ESTED STRETCHES on page 13.)
A cardiovascular phase, including 20-30 minutes of
exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5-10 minutes of activ­
ity similar to that of the warm-up phase. Thorough
stretching offsets muscle contractions and other problems
caused when y^u stop exercising suddenly. Stretching for
increased flexibility is often most effective during this
phase. This phase should leave you relaxed and comfort­
ably tired.
Instead of waiting for a convenient time to exercise, plan
a specific time. The morning hours work well for many,
and the self-discipline required to rise early and exercise
often carries through the day to help increase productivi­
ty in other areas. For some, exercising before dinner ini­
tiates a period of winding down from the day's activities.
Whatever time you choose, be consistent and stick with it.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer­
cise, you may complete up to five workouts each week, if
desired. Remember, the key to success is CONSISTENCY.
WORKOUT ATTIRE
Exercise clothing should be comfortable and allow unre­
stricted movement. Do not wear ruUaerized or plastic
clothing that can interfere with the evaporation of sweat
from your skin. Always wear athletic shoes that are flexi­
ble and provide good protection and support.
ADDITIONAL SUGGESTIONS
Creating a more active lifestyle, in addition to establish­
ing a regular exercise program, will help you to achieve
your fitness goals. It's easy to improve your lifestyle by
making a few changes in your daily routine:
Keep yourself moving throughout the day. Use the stairs
instead of the elevator. Park a half mile away from work
or get off the bus a couple of blocks before your stop
and walk the remaining distance.
Increase midday productivity, creativity and energy by
replacing a heavy lunch with a light meal. Spend the
extra time in physical activity such as walking.
Substitute manually-operated devices for automatic
equipment sucb as lawn-care machinery, power tools
and snow removers.
Stop smoking; smoking nearly doubles the risk of coro­
nary heart disease. (Framington Heart Study)
Reduce or eliminate alcohol consumption. Alcohol is a
major cause of liver problems and other health disor­
ders. (Office of Disease Prevention and Health
Promotion) . _
Reduce your intake of fat. Less than 30% of the calories
you consume each day should come from fat. Excessive
fat consumption has been linked to numerous causes of
death, including heart disease and cancer.
Know and keep a record of your diolesterol level, blood
pressure and other health information. Keep your blood
pressure below 140/90; keeping it below 125/85 is
preferable.
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