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Conditioning Guidelines
Always consult your physician before beginning an exercise program.
HOW OFTEN?
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 lifetime 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 your shower, 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 when you won’t be
interrupted. If you are to be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the
next month!
HOW LONG?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32
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 keep your exercise times to as little as five
minutes initially. Your body 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.
HOW HARD?
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a
5K 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! There are two ways to measure your
exercise intensity. The first is by monitoring your heart rate, and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
HEART RATE HANDLEBARS
Place the palm of your hands directly on the grip pulse handlebars, as shown below. Both hands must
grip the bars for your heart rate to register. When griping the pulse handlebars, do not grip tightly.
Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. It is
recommended that you hold the grip pulse handlebars only long enough to see your heart rate readout
on the console. You may experience an erratic readout if consistently holding the grip pulse handlebars.
