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GUIDELINES FOR EXERCISING ON THE
HOIST® LeMond® Series RC
WARMING UP
A good warm-up is one of the most important and most frequently overlooked parts of an exercise
regimen. Without a proper warm-up, the muscles of the body are far more prone to injury. A good
warm-up prepares the body for the stress you will place your muscles under during your workout and
will decrease your chances of becoming injured. Muscles perform better when they are warmer than
normal body temperature. Always take the time to warm-up properly. It will decrease the discomfort
during exercise and will help you get the most out of your workout.
While a 5 to 10 minute warm-up is adequate for some people, others may need a longer warm-up period
to be physiologically ready for intense efforts. Because different people have different requirements
for an adequate warm-up, the workouts in the HOIST® LeMond® Series RC, do not include a specific
warm-up segment. Therefore please allow yourself to warm up for a period of time and at a resistance
level that is appropriate for you.
Take the time to learn what your personal requirements are for warming up. Pedal slowly and at a low
resistance at first, gradually increasing your pedal speed until you feel the muscles in your legs begin to
relax. Slowly increase your heart rate to about 110-120 beats per minute. Once you have warmed up
sufficiently, begin your workout. Your workout will be more enjoyable and more productive.
FREQUENCY
How often should you exercise? The number of times per week that you engage in aerobic exercise
depends largely on what your goals are and your current fitness level. People new to an active lifestyle
are more likely to keep with it if they start gradually. Beginners might consider a weekly schedule that
includes days off. Seasoned athletes may workout almost every day, but even these athletes know that
easy days are essential for muscular and mental recovery. Work towards a goal of including exercise at
least 3 to 5 days per week.
INTENSITY
How hard should you exercise? Again, the intensity of your workout will reflect your goals and your
current fitness level. To achieve the greatest cardiovascular benefit, and to see the most improvement in
weight loss and physical tone, you must raise your heart rate into your target zone. Your target zone is
generally between 55 to 85% of your maximum heart rate. Training in this zone is what is referred to by
exercise scientists as ‘aerobic exercise’. The CONSTANT HR program in the HOIST® LeMond® Series RC
is programmed to help you exercise in the middle of this zone by maintaining your heart rate at 70% of
you maximum heart rate.
DURATION
How long should you exercise? You should aim to complete 20 to 60 minutes of continuous activity in
your aerobic exercise zone. Keep in mind that this does not include warm-up or cool-down. A 30 minute
workout with 10 minutes warm-up and 10 minutes cool-down, five days a week, should result in notice-
able improvement in physical conditioning.
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM
