PS50 Recumbent Bike Owner’s Guide
29
Your F.I.T. Program
Chapter Five: Creating an Exercise Program
Beginning
Your
Exercise
Program
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart rate
is over 120 beats per minute five minutes after exercising, or is
higher than normal the morning after exercising, your exertion
may be too strenuous for your current level of fitness. Reducing
the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A
reflect averages. A variety of factors (including
medication, emotional state, temperature, and other conditions)
can affect the exercise heart rate appropriate for you.
Warning:
Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe more deeply. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different workloads until you
can comfortably sustain your exercise level.
A good suggestion is a minimum of three minutes. Perspiration
on your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
