Fall is fast approaching and many of us are jump starting our fitness programs. Others, though, may be considering starting a program for the first time. Either way, a few points will help.

A complete EXERCISE PROGRAM consists of:

1. WARM-UP: to prepare the muscles for activity by increasing the temperature of the connective tissue. This takes 5 - 10 minutes, and will help to reduce the risk of injury.
2. CARDIOVASCULAR FITNESS: improves the efficiency of the body including burning fat. To be effective, it should be - 3 - 4 times a week
   • 20 minutes or more
   • in your target heart rate range
3. STRENGTH TRAINING: increases lean muscle mass which burns more fat at rest. Do exercises - 3 times a week
   • 3 sets of 12 - 15
   • low to moderate resistance
4. STRETCHING: increases the range of movement of all parts of the body. Remember - to hold stretches at least 30 seconds
   • to perform daily
   • to go slowly
   • to cover all major muscles
   • not to bounce
   • not to stretch into pain

EFFECTS OF EXERCISE
Improved well being. Improved weight management.
Reduced Stress Increased energy.
Increased cardio fitness. Reduced cholesterol.
Reduced risk of heart disease.

AND MANY, MANY OTHER BENEFITS!

PHYSIOTHERAPY can HELP with:

• Assessments of strength and flexibility.
• Setting up your strength training programs.
• Stretching training programs.
• Monitoring your progress.
• Assessing, diagnosing and treating any aches or pains you may encounter along the way.

If you would like some of our brochures, please call us at the above number. We will be happy to drop things off to you.

FOR SALE
NORTH SHORE SPORTS MEDICINE CLINIC - PHYSIOTHERAPY offers a range of rehab and exercise equipment and braces. They include:

• Exercise/gym balls in various sizes - athletic tape and tensors
• Ice packs - Handmaster Plus (for tendonitis, tennis elbow, carpal tunnel)
• GII ankle braces - exercise band and tubing
• 1/2 and full foam rolls - Physio Toner (over the door resistance trainer)
• Sit Fit cushions