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When (and if) you give out, it stops immediately. That's why almost anyone can perform this type of exercise, including athletes, executives, busy moms, dads, kids, the overweight, and seniors. I was so impressed with the effectiveness and safety of this type of exer- cise that I now provide this type of equipment for my patients at the Total Health Weight Loss, Wellness and Chiropractic Center in Thousand Oaks, California. The 30-Minute Circuit Training Workout 125 Suggestions on Starting Your Exercise Program Option 1 If you haven't been involved in a structured exercise program in the past and finances aren't a problem, I suggest joining a local circuit training gym or health club with a certified trainer to show you how to exercise. Option 2 If finances are a concern or time is a factor, I recommend my 30-Minute "Fat-Burning" Circuit Training Workout (see below). The following section includes photographs of and instructions on per- forming proper warm-up and stretching exercises, along with my 30- Minute "Fat-Burning" Circuit Training Workout. I developed this program, based on circuit training exercise, during my high school AI1- American wrestling days in the 1970s. This unique exercise system can be performed at home or on the road using a bungee resistance exercise band. THE 30-MINUTE "FAT-BURNING" CIRCUIT TRAINING WORKOUT Congratulations on embarking on your new exercise program! I recom- mend exercising three days per week: Mondays, Wednesdays, and Fridays. This gives your body a day of rest between exercise sessions. On Tuesdays and Thursdays you can, for example, go for an evening walk after dinner for a relaxed form of enjoyable, nonaggressive exercise. Weekends should be reserved for nonstructured, fun recreational activities of your choice, depending on the season and weather, such as golf, waterskiing, hiking, bi- cycling, swimming, surfing, snow skiing, etc. This will give you a well- rounded and reasonable way to incorporate a healthy blend of physical activity into your busy lifestyle. The 30-Minute "Fat-Burning" Circuit Training Workout consists of 9 different exercises that work all the major muscle groups. These include the back, stomach, shoulders, arms, legs, and chest. You perform 3 sets of 12 repetitions of each exercise in addition to walking or running in place with the resistance of the bungee device for 30 to 45 seconds in between each set of exercises. The workout takes approximately 30 minutes if you walk or run for 30 seconds in between each set of resistance exercises, 45 minutes if you walk or run for 45 seconds. Step One: Warming Up A proper warm-up enhances your body's vasodilation (opening up of the blood vessels) so that more blood supply is delivered to your muscles. Since warm muscles are more elastic, they're less susceptible to injury. Warm muscles also have a fluidlike stretch that allows for a grearer range of mo- tion, whereas cold muscles don't absorb shock or impact as well.