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Duration
How long should you exercise? You should aim to complete 20 to 60 minutes of continuous activity in
your aerobic exercise zone. Keep in mind that this does not include warm-up or cool-down. A 30 minute
workout with 10 minutes warm-up and 10 minutes cool-down, five days a week, will result in noticeable
improvement in physical conditioning.
Cool-down
Just as the warm-up is essential for preparing your muscles for vigorous exercise, the cool-down is equal-
ly important. It is tempting to simply stop pedaling as soon as you have finished your programmed
workout. You will reap greater rewards from your workout, however, if you consistently take the time for
a proper cool-down. This process is important in allowing your body’s cardiovascular system to gradu-
ally return to normal. It also allows your muscles to begin the process of recovery which will make your
next workout easier.
Over 5 to 10 minutes, gradually lower your heart rate to below 110 beats per minute by slowly decreas-
ing your exercise intensity.
Taking the time to warm-up and cool-down properly will decrease the level of discomfort you will expe-
rience when you tackle your next workout. More importantly, though, proper warm-up and cool-down
segments will greatly decrease your risk of injury.
Most importantly:
Stick with your program! You already accomplished the hard part. You made the
commitment and you researched, chose, and bought the equipment to make your goals become reality.
Now it’s up to you. Remember that all of the guidelines you just read are just that – guidelines. If a 30
minute workout is too much for your current fitness level, choose a duration that you can complete and
gradually increase your time. Any increase in the amount of physical activity over what you are currently
doing, is a step forward.
Remember that even the most conditioned and dedicated athletes have days in which they slip from
their training plans, make poor nutritional choices, or quit in the middle of a workout. If you find your-
self in such a situation, think about the progress you had made previously, reevaluate your training plan,
and recommit to your goals. Keep in mind the story of Greg LeMond who came back from a near fatal
injury to win the most famous bike race in the world - not just once but twice. He too had to start over
one step at a time.
5 GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM
