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httpwww.nchpad.orgemailnchpad.orgToll-Free1-800-900-80864000RidgewayDriveBirminghamAL352099SUGGESTIONSFOREACHTYPEOFEXERCISECardiovascularVaryyourworkouteachsession.BecreaveEnhanceyourexerciserounebymovingmorethroughoutthedayduringlunchoncoeebreaksoraroundthehouseduringcommercials.Chooseapacethatalignswiththeintensityyouwanttoachieve.UsetheBorgscaleorTalkTesttomeasurethatintensity.Takedeepbreathsandthinktalltomaintaingoodposture.Examplesofcardiovasculartrainingincludecyclingwalkingpushingandswimming.StrengtrainingPerformeachmovementthroughacompleterangeofmoon.Donotholdyourbreathwhiletraining.Insteadtrytoexhaleyourbreathwhilepushingtheweightuporoutandinhalewhilelengtheweightdownorin.Ifyougoalistoincreasemuscularenduranceuselighterweightsandperformeightto12repeonsforthreetovesets.Ifyourgoalistoincreasemuscularstrengthuseheavierweightsandperformvetoeightrepeonsforonetothreesets.Typesofstrengthtrainingincludeweightmachinesfreeweightsplasctubingandotherequipmentlikekelebellsandmedicineballs.FlexibilityandFunctionaltrainingThefocusofexibilityfunconaltrainingistoimproverangeofmoonbalancecoordinaonandabilitytocarryouttheregularacviesofdailyliving.Flexibilitytrainingshouldbeincorporatedaereverycardiovascularandstrengthworkout.Holdstretcheswithoutbouncing.Graduallyincreasetheamountofmeyoucanholdthem.Everymajormusclegroupshouldbestretchedandmoremeshouldbespentonghtmusclegroups.