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THE IMPORTANCE OF WARM UP & COOL DOWN
TI PS
WARM UP
Always perform 10-15 minutes of aerobic activity before beginning your strength training session. This
warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm-
up on your product at a slow pace. The warm up should gradually increase your heart rate into your heart
rate training zone and increase core body temperature.
COOL DOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the
decreased demand. Your cool-down period should consist of repeating the stretching exercises listed above
to loosen and relax your muscles.
ACHIEVING YOUR FITNESS GOALS
TI P S
An important step in developing a long term fitness program is to determine your goals. Is your primary
goal for exercising to lose weight? Improve muscle tone and/or strength? Reduce stress? Knowing what
your goals are will help you develop a more successful exercise program. Below are some common exercise
goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide
them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation
benefits. Short term goals are easier to achieve.
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DAILY L OG SHEETS
D AT E
SET 1
EX ER C IS E
WEI G HT
R EP S
D AT E
SET 1
EX ER C IS E
WEI G HT
R EP S
D AT E
SET 1
EX ER C IS E
WEI G HT
R EP S
SET 2
SE T 3
W EI GH T
R E P S
W EI G H T
R E P S
SET 2
SE T 3
W EI GH T
R E P S
W EI G H T
R E P S
SET 2
SE T 3
W EI GH T
R E P S
W EI G H T
R E P S
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