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CONDITIONING GUIDELINES
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ALWAYS CONSULT YOUR PHYSICIAN BEFOREBE GINNING 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 main-
tain 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 intensi-
ties 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 moni-
toring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold sepa-
rately), 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.
TARGET HEART RATE ZONE CHART
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 work-
out effect. It is represented as a percent-
age 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 experi-
enced 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 Hear Rate = 108 Beats Per Minute, 75% of maximum Heart
Rate = 135 Beat Per Minute.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
