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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 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?
How hard you workout is also determined by your goals. If you use your Horizon
Fitness Treadmill 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 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
The second and simpler 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 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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