Where you start your exercise program will depend on your current level of fitness.
If you are already exercising regularly, you may just need to tweak your program.
If you are just starting up or getting back to exercising regularly, here is a basic protocol you can follow:
- Start with a 5-minute easy warm-up, including a light stretch.
- Begin your active workout, gradually increasing your pace until you are in Zone 2—either by your heart rate monitor or perceived exertion.
- Once in Zone 2, maintain that steady pace for a set period of time depending on your fitness level (e.g., 10–20 minutes).
- Ramp back down (a cool down) for about 5 minutes.
These are a few suggestions to get you started. If you haven’t been exercising, be careful not to overdo it!
