Basic fitness Guidellnes

STRETCH FIRST
Before beginning your workout spend a few minutes doing gentle stretch exercises.

HOW OFTEN?
The American Heart Association recommends that you exercise at least 3 to 4 time per week to maintain cardiovascular fitness goals., such as weight loss or athletic conditioning, you will achieve your goal faster working out 5 to 6 times per week.

HOW LONG?
For aerobic conditioning benefits, it's recommended that you exercise from 24 to 32 minutes per session. Be sure to start slowly and gradually increase your time. If your primary fitness goal is weight loss, longer sessions at lower intensities have been found to be most effective.

WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm up will gradually prepare your muscles for the more vigorous workout.

HOW HARD?
Always begin an exercise programmed at low intensities. Aerobic exercise does not have to be painful to be effective. If while exercising you are too winded to maintain a conversation without gasping, you are working out too hard.

COOL DOWN? Lower speed at the end of your workout to gradually lower your heart rate. A cool down period allows your heart to adjust to the decreased demand.

Monitor your heart rate
Measuring maximum pulse Rate Recommended Pulse Zone
If you don't know your maximum pulse rate, please use the indicated formula as a guide. 226 - age = Maximum pulse rate
220 - age = Maximum pulse rate
Ago (Years) Max. Pulse (beats/min) Beginner (beats/min) Trainer (beats/min)
    50-60 % max 60- 70 % max
20 + 200 100 - 120 120 - 140
30 + 190 95 - 115 115 - 135
40 + 180 90 - 110 110 - 125
50 + 170 85 - 100 100 - 120
60 + 160 80 - 95 95 - 110
70 + 150 75 - 90 90 - 105
For active Trainer
70 - 80 % of maximum heart rate
Exercise at this level suits only the fittest and presupposes long endurance workout
IMPORTANT

The information presented herein is given in good faith and is to the best of our knowledge. However, anyone using the in/formation in any way does so entirely at their own risk. Neither REGAL nor their agents or representatives, can accept any responsibility for any damage or injury incurred as a result of using the information
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