York Fitness Aspire 52058, Owner'S Manual, Page: 15 / 20

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How Long Should I Exercise For?
That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should
start gradually and build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted during or following exercise.
Heart Rate Training
To get the most out of your new piece of fitness equipment and see the best results from your training you should
exercise at the right level of effort, and that means listening to your heart! Working out to a target heart rate means
you can direct your workout to achieve different goals:
Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be
done at an intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and
can be done on most days of the week.
Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense - between 60
and 70% of your estimated maximum heart rate. These sessions can also be performed on most days of the week
for up to 30 minutes.
Improving fitness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate
and can also involve bouts of interval training that would have your heart rate peaking for short times near your
maximum heart rate level. These are intense sessions and will require at least a 48 hour rest between sessions.
Calculating Your Target Heart Rate
First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. So, if
you are 35 years old your estimated maximum heart rate is:
220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the
applicable percentage. So, if your goal is better health:
185 x 60% = 111bpm
NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t
feel comfortable exercising at your target then reduce it to a level you are comfortable with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using
a chest strap (if your machine has a wireless receiver) or a heart rate monitor. For more information please get in
touch using the Contact Us details.
Always consult your doctor before undertaking a new exercise regime. If you experience nausea, dizziness or other
abnormal symptoms during exercise, stop at once and consult your doctor.