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 your 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 exer-
cise 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 recom-
mended for best weight loss results.
HOW HARD?
How hard you workout is also determined by your goals. If you use your Horizon
Fitness Upright Bike 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 programme at low intensity. Aerobic exercise doesn’t 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!).
Note:
Always consult your physician before beginning an exercise programme.
PERCEIVED EXERTION LEVEL
The second and simpler way to gauge your exercise intensity is to evaluate your per-
ceived exertion level. While exercising if you are too winded to maintain a conversa-
tion 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 other warning signs of overexertion.
E X E R C I S E G U I D E L I N E S
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