1. When you stop exercising, quickly place the tips of your first two fingers lightly over one of the blood vessels on your neck (carotid arteries) located to the left or right of your Adam’s apple. Another convenient pulse spot is the inside of your wrist just below the base of your thumb.
   
    
2. Count your pulse for 10 seconds and multiply by six.
   
    
3. If your pulse falls within your target zone, you’re doing fine. If it is below your target zone, exercise a little harder next time. And if you’re above your target zone, exercise a little easier. Don’t try to exercise at your maximum heart rate — that’s working too hard.
   
    
4. Once you’re exercising within your target zone, you should check your pulse at least once each week during the first 3 months and periodically after that.
   
    

A special tip:

Some people find that exercising within their target zone seems too strenuous. If you start out lower, that’s okay, too. You will find that with time you’ll become more comfortable exercising and can increase to your target zone at your own rate.

How long should I exercise?

That depends on your age, your level of physical fitness, and the level of intensity of your exercise. If you are inactive now, you might begin slowly with a 10-15 minute walk or other short session, three times a week. As you become more fit, you can do longer sessions or short sessions more often.

If you’re active already and your goal is to condition your heart and lungs, try for a minimum of 30 minutes at your target heart rate zone. Each exercise session should include:

Warm up 5 minutes
Begin exercising slowly to give your body a chance to limber up and get ready for more vigorous exercise. Start at a medium pace and gradually increase it by the end of the 5-minute warm-up period.
Note: With especially vigorous activities such as jumping rope, jogging or stationary cycling, warm up for 5-10 minutes by jumping rope or jogging slowly, warming up to your target zone. It is often a good idea to do stretching exercises after your warm-up period and after your exercise period. Many of these stretching exercises can be found in books on sports medicine and running. Below are three stretches you can use in your warm-up period and after your cool-down period. Each of these exercises help stretch different parts of your body. Do stretching exercises slowly and steadily, and don’t bounce when you stretch.
 

• Wall push: Stand about 1 1/2 feet away from the wall. Then lean forward pushing against the wall, keeping heels flat. Count to 10 (or 20 for a longer stretch), then rest. Repeat one to two times.
  
   
• Palm touch: Stand with your knees slightly bent. Then bend from the waist and try to touch your palms to the floor. Count to 10 or 20, then rest. Repeat one to two times. If you have lower back problems, do this exercise with your legs crossed.
  
   
• Toe touch: Place your right leg level on a stair, chair, or other object. With your other leg slightly bent, lean forward and slowly try to touch your right toe with right hand. Hold and count to 10 or 20, then repeat with left hand. Do not bounce. Then switch legs and repeat with each hand. Repeat entire exercise one to two times.
   

Exercising within your target zone 30-60 minutes
Build up your exercising time gradually over the weeks ahead until you reach your goal of 30-60 minutes. Once you get in shape, your exercising will last from 30 to 60 minutes depending on the type of exercise you are doing and how briskly you do it. For example — for a given amount of time, jogging requires more energy than a brisk walk. Jogging will thus take less time than walking to achieve the same conditioning effect.

Cool down 5 minutes
After exercising within your target zone, slow down gradually. For example, swim more slowly or change to a more leisurely stroke. You can also cool down by changing to a less vigorous exercise, such as changing from running to walking. This allows your body to relax gradually. Abrupt stopping can cause dizziness. If you have been running, walking briskly, or jumping rope, repeat your stretching and limbering exercises to loosen up your muscles.

How often should I exercise?

Exercising regularly is one of the most important aspects of your exercise program. You should exercise on most, preferaby all, days of the week. If you don’t exercise at least 4-5 times a week, you won’t experience as many of the benefits of regular physical activity as you could or make as much progress.

What if I miss a few sessions?

Whenever you miss a few sessions (more than a week), you may need to resume exercising at a lower level than before.

If you miss a few sessions because of a temporary, minor illness such as a cold, wait until you feel normal before you resume exercising. If you have a minor injury, wait until the pain disappears. When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising.

Whatever the reasons for missing sessions, don’t worry about the missed days. Just get back into your routine and think about the progress you will be making toward your exercise goal.

Is there a top limit to exercising?

That depends on the benefits you are seeking. Anything beyond 60 minutes daily of a vigorous or moderately vigorous activity, such as those in columns A and B on page 19, will result in little added conditioning of your heart and lungs. And it may increase your risk of injury.

If you want to lose extra pounds or control your present weight, there is no upper limit in that the longer you exercise, the more calories you burn off. But remember that the most effective weight loss program includes cutting down on calories in addition to exercise.

Remember: How you exercise is just as important as the kind of activity you do. Your activity should be brisk, sustained and regular — but you can do it in gradual steps. Common sense and your body will tell you when you are exercising too long or too hard. Don’t push yourself to the point where exercise stops being enjoyable.


Effective ways to avoid injuries

The most powerful medicine for injuries is prevention. Here are some effective ways to avoid injuries:
 

1. Build up your level of activity gradually over the weeks to come.
   
    
   • Try not to set your goals too high — otherwise you will be tempted to push yourself too far too quickly.
     
      
   • For activities such as jogging, walking briskly and jumping rope, limber up gently and slowly before and after exercising.
     
      
   • For other activities, build up slowly to your target zone, and cool down slowly afterwards.
     
      
2. Listen to your body for early warning pains.
   
    
   • Exercising too much can cause injuries to joints, feet, ankles and legs. So don’t make the mistake of exercising beyond early warning pains in these areas or more serious injuries may result. Fortunately, minor muscle and joint injuries can be readily treated by rest and aspirin.
     
      
3. Be aware of possible signs of heart problems such as:
   
    
   • Pain or pressure in the left or mid-chest area, left neck, shoulder or arm during or just after exercising. (Vigorous exercise may cause a side stitch while exercising — a pain below your bottom ribs — which is not the result of a heart problem.)
     
      
   • Sudden lightheadedness, cold sweat, pallor or fainting. Ignoring these signals and continuing to exercise may lead to serious heart problems. Should any of these signs occur, stop exercising and call your doctor.
     
      
4. For outdoor activities, take appropriate precautions under special weather conditions.
    

   On hot, humid days:
   
    

   • Exercise during the cooler and/or less humid parts of the day such as early morning or early evening after the sun has gone down.
     
      
   • Exercise less than normal for a week until you become adapted to the heat.
     
      
   • Drink lots of fluids, particularly water — before, during and after exercising. Usually, you do not need extra salt because you get enough salt in your diet. (And a well-conditioned body is better able to conserve salt.) However, if you exercise very vigorously for an extended time in the heat (for example, running a marathon), it’s a good idea to increase your salt intake a little.
     
      
   • Watch out for signs of heat stroke — feeling dizzy, weak, light- headed, and/or excessively tired; sweating stops; or body temperature becomes dangerously high.
     
      
   • Wear a minimum of light, loose-fitting clothing.
     
      
   • Avoid rubberized or plastic suits, sweatshirts, and sweat pants. Such clothing will not actually help you lose weight any faster by making you sweat more. The weight you lose in fluids by sweating will be quickly replaced as soon as you begin drinking fluids again. This type of clothing can also cause dangerously high temperatures, possibly resulting in heat stroke.
     
      

   On cold days:
    

   • Wear one layer less of clothing than you would wear if you were outside but not exercising. It’s also better to wear several layers of clothing rather than one heavy layer. You can always remove a layer if you get too warm.
     
      
   • Use old mittens, gloves, or cotton socks to protect your hands.
     
      
   • Wear a hat, since up to 40 percent of your body’s heat is lost through your neck and head.
     
      

   On rainy, icy or snowy days:
    

   • Be aware of reduced visibility (for yourself and for drivers) and reduced traction on pathways.
     
      
5. Other handy tips are:
   
    
   • If you’ve eaten a meal, avoid strenuous exercise for at least 2 hours. If you exercise vigorously first, wait about 20 minutes before eating.
     
      
   • Use proper equipment such as goggles to protect your eyes for handball or racquetball, or good shoes with adequate cushioning in the soles for running or walking.
     
      
   • Hard or uneven surfaces such as cement or rough fields are more likely to cause injuries. Soft, even surfaces such as a level grass field, a dirt path or a track for running are better for your feet and joints.
     
      
   • If you run or jog, land on your heels rather than the balls of your feet. This will minimize the strain on your feet and lower legs.
     
      
   • Joggers or walkers should also watch for cars and wear light-colored clothes with a reflecting band during darkness so that drivers can see you. Remember, drivers don’t see you as well as you see their cars. Face oncoming traffic and don't assume that drivers will notice you on the roadway.
     
      
   • If you bicycle, you can help prevent injuries by always wearing a helmet and using lights and wheel-mounted reflectors at night. Also, ride in the direction of traffic and try to avoid busy streets.
     
      
   • Check your shopping malls. Many malls are open early and late for people who don't want to exercise alone in the dark. They also make it possible to be active in bad weather and to avoid summer heat, winter cold or allergy seasons.
      

Two sample activity programs

There are many ways to begin an activity program. Below are two examples — a walking and a jogging program. These activities are easy ways for most people to get regular exercise because they don't require special facilities or equipment other than good, comfortable shoes.

If walking or jogging doesn't meet your needs, look for other exercise programs in pamphlets and books on aerobic exercise and sports medicine. Check out the programs and facilities of your local park and recreation department or community recreation centers. Many programs have adapted facilities for the disabled and for seniors.

If you find a particular week’s pattern tiring, repeat it before going on to the next pattern. You don't have to complete the walking program in 12 weeks or the jogging program in 15 weeks.



A sample walking program