Warm-up properly before doing any resistance training. Begin with 5-10 minutes of
a low intensity aerobic activity that elevates your heart rate by 20 to 30 beats/
min above rest. (Examples: running, cycling, walking...)
Static stretching - hold a gentle stretch for 20 to 30 seconds without bouncing.
Start slowly, at an intensity that is comfortable. Experts state that the optimal
intensity to safely improve cardiovascular fitness is between 60-80% of VO2max.
Students who are new to exercise or are at a below average fitness level should use
the first 6 weeks to adapt to physical activity. Begin with exercise bouts of 10-15
minutes, at 60-70% of Maximum Heart Rate, 3 days a week.
Simplified: Beginners should workout at conversational pace. Exercise at an intensity
that allows you to hold a conversation. If you cannot talk to your training partner
during exercise you are working too hard.
Increase the training intensity and duration slowly (10% every other week).
Drink 8 ounces of water every 20 minutes during aerobic exercise.
Use a fitness log to keep track of your progression.
Always complete a post-workout cool-down (15 minutes of light exercise or until your
heart rate drops below 100 beats per minute, followed by static stretching).