ThirdAge Tone-Up

Aerobic Workout
Follow these three simple steps--it should take you less than 30 minutes--to get your heart pumping with fat-burning aerobic exercise.

Step 1: Warm-Up
Five minutes. (Do the activity of your choice at a light exercise pace.)

Step 2: Aerobic Activity
20 minutes (add more time as you grow stronger). Good strong walking--include a hill or two. Or, substitute an activity of your choice, such as jogging outdoors, riding a stationary bike, or climbing stairs. Remember to cool down by slowing your pace during the last five minutes of your workout.

Step 3: Stretch
Five minutes. Definition: slow, gradual, and controlled elongation of a muscle through its full range of motion, held for 15 to 30 seconds in the furthest comfortable position (without pain), says Chad Tackett.

Daily Reminders

• You can print this page--keep it as a handy reference.
• Review the program's overview and tips for success.
• Get your exercise questions answered by ThirdAge personal trainer Chad Tackett in his fitness discussion: One-on-One with Chad. . . Hosted by Personal Trainer Chad.