Suggested Physical Fitness Tips

• Do a safety check for equipment before starting exercise program. (Running shoes, equipment ect.)
• Use good training techniques. Check with your physician and/or trainer before beginning a new exercise regimen
• Use a heart rate monitor during Aerobic activity.
• Vary your routine.
• Listen to your body, if it hurts or you develop pain stop. 
• Keep Hydrated!!!
• Train with a partner or group.
• Rest your body from intense workouts at least one day per week. 
• Enjoy your work out. Finding the right work out for you will help you enjoy it and be committed to a work out schedule.

Walking Tips:

• Ø If you are new to walking, start at a very easy pace. Time yourself and try to make improvements each week. On a scale of 1-10, an effort of 3-4 is good for beginners (others may try between a 4-6).
• Ø Your walking pace should be difficult enough that although you can talk, you cannot sing.
• Ø If using a heart rate monitor or taking your pulse during the walk, your heart rate (HR) should be between 65% and 80% of your maximal HR. Determine your walking HR pace by using the formula below:

      1)  220-age x 65%=____________.    

      2)  220-age x 80%=____________.

      3) Your Walking HR should be  65%-85% of your maximal heart rate

• Ø Frequency of walks depends on your fitness level and the amount of other cardiovascular activitiesin which you participate. Beginners can start simply with once a week and build up to 3-5 days of cardiovascular exercise of 30 minutes or more.
• Ø Experienced walkers who want more of a challenge canwalk faster or jog for 5 minute intervals. On a scale of 1-10, an effort of 4-6 is good.

• Warm Up and Stretching: Warm up exercises and stretches are an important part of any fitness routine. To learn about stretches and exercises you can add to your walking routine, attend a walking clinic or work with a fitnessprofessional.