Top Ten Zone Exercise Tips
- Before you begin any exercise program, get an assessment of your overall fitness level from your family doctor.
- 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).
- 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.
- Always eat a Zone snack after exercising unless you plan on having a Zone meal.
- 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.
- Exercise in the target range that you have set at least 5 times per week, with no more than 48 hours between sessions.
- 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.
- 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.
- Never train more than 45 minutes anaerobically as cortisol levels will rise which will negate the human growth hormone.
- Make exercise a part of your life ie take the stairs, walk to the store instead of driving, clean your house, do some gardening.
