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im
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W
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iT
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Sem
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COND
iT
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GU
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Be
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AS
Sem
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2
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ON
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ALWAYS CONSULT YOUr PHYSiCiAN BeFOre BeGiNNiNG AN exerCiSe PrOGrAm.
HOW OFTeN? (Frequency of 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 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 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 when you won’t be interrupted. 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? (Duration of 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 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? (intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K
workout, 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!).
PerCeiVeD exerTiON LeVeL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising,
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.
CONDiTiONiNG GUiDeLiNeS
TArGeT HeArT rATe ZONe CHArT
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What is Target Heart 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 = 108 Beats Per Minute, 75% of
maximum Heart Rate = 135 Beat Per Minute.
ALWAYS CONSULT YOUr PHYSiCiAN BeFOre BeGiNNiNG AN exerCiSe PrOGrAm.
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