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I RST5.6 Rev.l.4.indd 22-23
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
NOWOFTEN?(Frequencyof Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
exercise a fifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
time whenyou won't be interrupted. Tobesuccessful with your fitness program, you have to make it a priority in
your life. So decide on a time, puff out your day planner and pencil in your exercise times for the next month!
HOWLONG?(Durationof Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
be a good idea to keepyour exercise times to as tithe as five minutes initially. Yourbody will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
NOWNARD?(Intensityof Workouts)
flow hard you workout is also determined by your goals. If you useyour treadmill to prepare for a 5tf run, you
will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term
goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be
beneficial! Thereare two ways to measure your exercise intensity. Thefirst is bymonitoring your heart rate (using
the grip pulse handlebars), and the second is by evaluating your perceived exertion level (this is simpler than
it sounds!).
PERCEIVEDEXERtiONLEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. Whileexercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down.
Always be aware of these warning signs of overexertion.
Whatis Target tteart Rate Zone?
Target Heart Rate Zone tells you
the number of times per minute
your heart needs to beat to
achieve a desired workout effect.
It is represented as a percentage
of the maximum number of times
your heart can beat per minute.
Target Zone will vary for each
individual depending on age,
current level of conditioning,
and personal fitness goals. The
American Heart Association
recommends working-out at a
Target Heart Rate Zone of between
60% and 75% of your maximum
heart rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser will
want to workout in the 70-75%
range. See chart for reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum Heart Rate _i 108 Beats Per Minute, 75% of maximum
Heart Rate = 135 Beat Per Minute.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
%_ _,4
7/17/06 4:59:39 PM I
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