Acumen Stopwatch - Manual (Page 83)

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Part III
Stretching
Begin and end every workout with stretching. Stretching done before your
workout increases flexibility to help prevent muscle strain or injury and
stretching after, loosens tight muscles and helps prevent soreness.
Stretch before warm up & after cool down.
Stretch slowly & gently, never bounce or stretch to a point of pain.
Hold each stretch 30-60 sec. & exhale as you extend stretches.
Warm Up & Cool Down: 55% or Less
Start every exercise with a slow and gradual warm up and end with a slow
and gradual cool down. Smoothly easing into and out of strenuous activity
helps your body prepare your metabolism and blood flow to efficiently break
down fat and change over from one intensity level to another. Going into your
target zone too quickly can cause your heart rate to increase too rapidly
causing you to loose your energy too soon, strain yourself or possibly worse.
Slowly bring your heart rate to a level just below the lower limit of your target zone.
Maintain heart rate at this level for 5-10 min.
The Fat Burning Zone: 55- 65%
The Fat Burning Zone: 55-65% --This range is recommended for those who
haven't worked out in a long time, are trying to loose weight, those at a high
risk for heart problems or if youíre just not feeling 100% one day. It is
intended for low intensity and/or long duration exercise. The lower intensity
helps you maintain your exercise for longer periods of time. When exercising
for weight loss or starting a new exercise routine, longer duration is more
important and much healthier than higher intensity.
Build up gradually to 30 to 60 min. per workout.
Workout 3 or 4 times per week.