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The chart below can be used as a reference.
If your exercise goal is to burn fat and lose weight you should exercise in the range of 60% to 70% of your TMHR.
You should also exercise for a longer period of time, at least 30 minutes. This will maximize the calories being
burned from fat stores. If your goal is to improve your cardiovascular level, then you should train at a higher inten-
sity, in the 75% to 85% TMHR range. While exercising in this higher intensity range you will be burning a higher
percentage of calories from carbohydrates vs. fat stores.
Time
Time is the duration of your exercise. If you’re a beginner, start with five minutes.
Add one minute each day until you reach 20 or more minutes. Your goal is to per-
form 20+ minutes for each workout session.
Exercise Variety
While Octane offers one of the most versatile exercise machines available, we
encourage people to vary their workouts, whether this means choosing a different
program or doing a different form of exercise. This will reduce boredom, one of
the most common reasons people quit their exercise regimen. Make sure you use
all of the features on your Octane elliptical cross trainer. Try a different program.
Turn on X-Mode™. Watch a different TV show or crank up the music. Remember,
variety leads to better workouts. Along with using your Octane elliptical, we also
encourage people to do different exercises. Take a brisk walk by the lake. Hop
on your bike or strap on your in-line skates. Climb that hill or cruise through the
trails on your cross-country skis. Ride an exercise bike, jog on a treadmill or climb
those dreaded stairs. A little variety can take you a long way.
Setting Goals
Another key to successful exercise is setting obtainable goals. Goals can be big
or small. We recommend smaller goals so you see progress. Here are a few
examples:
• Lose one pound per week
• Cut out sweets
• Work out four days/week
• Increase the length of your workout one minute each day until you hit 45
minutes/workout
Once you set your goals, make sure you write them down and make them visible. Tape them to your bathroom
mirror, on your refrigerator or on your computer monitor. Don’t lose sight of your goals. Whatever your goals
are, make sure you can reach them. Then move on to the next goal.
