Precautions.

Vigorous exercise of any kinds should not be taken for anhour-and-a-half after eating, nor immediately before meals. Weakpatients and those suffering from serious diseases like cancer, hearttrouble, tuberculosis and asthma should not undertake vigorousexercise except under the supervision of a completent physician.If exercising makes you tired, stop immediately. The purpose ofexercise should be to make you feel refreshed and relaxed and nottired.The most important rule of the fitness plan is to start with verylight exercise and to increase the effort in gradual and easy stages.The sense of well-being will begin almost immediately. One can startoff with a brisk walk for 15 to 20 minutes.

A comfortable and possiblyharmful to become exhausted or seriously short of breath. Perhaps, oneshould aim at activities which need about two-third of one's maximumability. One way to assess is to count your own pulse rate.Counting the pulse rate is quite easy. Feel the pulse on your leftwrist with the middle thre fingers of your right hand. Press justfirmly enough to feel the beat easily. Now count the number of beatsin 15 seconds, with the help of a watch with a second hand, andcalculate your rate by multiplying by four. At rest your heart beats70 to 80 times a minute. This rate increases during exercise. Reallyvigorous exercise can produce rates as high as 200 beats or more perminute. A reasonable aim is to exercise at about two-thirds of yourmaximum capacity. If follows that the heart rate should be about 130per minute during and just after exercise. Always avoid over-exertionand never allow your pulse to go above 190 minus your age per minute.--