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09 Notes for Exercises
• Consult your doctor before starting exercises or training program, and follow your doctor's advice and instructions.
• Consult your doctor to set goals for exercises, make sure your plan is realistic and start your training program in no rush.
• You may add some cardio workout to your training program, such as walking, jogging, swimming, dancing and cycling.
Check your pulse frequently. If you do not have an electronic heartbeat monitor, consult your doctor for a correct way to
measure your pulse by hand from your wrist or neck. In addition, you must set a target heart rate based on the limitation of
your age and physical conditions.
• Drink plenty of water during the workout. You must replenish enough fluids through intensive exercises to avoid dehydration.
Avoid drinking large quantity of ice water or beverages. It' s best to have the drinks at room temperature.
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10 Warm-up Exercises
Warm up and Relaxation
A successful training program includes warm-up, cardio and relaxation. It' s recommended to exercise at least two or three
times weekly, having one day off after one day of exercises. After a few months, you may exercise four to five days a week.
Warm-up is a crucial part of your workout and you should always warm up your body before exercising. A moderate
warm-up helps prepare your body for more intense exercises, because it gently stretches your muscles and releases the
tension in them, improves blood circulation, raises the pace of your pulse and sends more oxygen to your muscles. After
cardio exercises, repeated warm-up exercises can help reduce your muscle soreness. We recommend the following
warm-up and soothing exercises.
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