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Always consult your physician before beginning an exercise programme.
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 peo-
ple are successful staying with a fitness programme 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 programme, 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