| 1. |
Before you begin any exercise
program, get an assessment of your overall fitness level from your family
doctor. |
| 2. |
Always have a Zone snack
30-45 minutes prior to exercising (unless you have already eaten a Zone
meal not more than 3-5 hours prior). |
| 3. |
Ensure you drink lots of
water before, during and after your workout, especially if doing intense
cardio. Remember the Zone is a fat burning diet that requires water. |
| 4. |
Always eat a Zone snack
after exercising unless you plan on having a Zone meal. |
| 5. |
Always warm up and cool
down. Begin with a slow warm up of 5-10 minutes, followed by
some gentle stretching. Then gradually climb into the target range you
have set. End every workout with a 5-10 minute cool down,
again followed by some gentle
stretching. People who warm up and cool down adequately are
less likely to have athletic injuries. |
| 6. |
Exercise in the target range
that you have set at least 5 times per week, with no more than 48 hours
between sessions. |
| 7. |
Choose activities that use
large muscle groups and which are continuous in nature. Some good examples
are walking, swimming, running, aerobic dance, kick boxing, stair climbing
machines, ski machines, treadmills, cycling, exercise bikes and weight-training
exercises. Cross training is a great way to exercise all muscle groups,
reduces boredom and keeps motivation high. |
| 8. |
Start in a low exercise
intensity zone and build up. Select an exercise intensity zone that
is both within your capability and in which you can achieve consistency.
That way you are more apt to stick with the program, have less injuries
and develop a positive attitude towards exercise in general. Don’t
be afraid to take a day or two off, especially if muscles are sore. |
| 9. |
Never train more than 45
minutes anaerobically as cortisol levels will rise which will negate the
human growth hormone. |
| 10. |
Make exercise a part of
your life ie take the stairs, walk to the store instead of driving, clean
your house, do some gardening. |
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