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Once you locate your pulse, look at a clock with a second hand, and count the
beats for six seconds. Multiply that number by 10 to determine the total number
of beats per minute. For example, if you count 14 beats over six seconds, the
total number of beats per minute is 140. Compare the total number of beats
with your training zone as identified in Diagram 14. If necessary, increase or
decrease your activity level to bring your heart rate into your training zone. You
can regulate your work level (and heart rate) by changing belt speed and
incline. Remember—your heart rate is the definitive measure of how hard
you are working.
Regardless of your fitness level, avoid doing too much too soon. Running or
walking too fast or choosing too high of an incline are common errors. Give
yourself time to become familiar with your treadmill and to improve your fitness
level. Then you can gradually increase speed and incline to make your work-
outs more challenging.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in its training zone for at least
15 minutes. This is in addition to your warm-up time, and does not include cool
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing work level.
Similarly, use several minutes of light exercise after the workout to bring your
heart rate down to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly, and gradually bring their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be
done at least three to five times a week to obtain significant cardiovascular
benefits. Most experts agree that sensible eating habits and regular aerobic
exercise are the keys to weight control and fitness. A recent study, which
tracked several subjects over a period of years, conclusively shows that
exercise, not dieting, is the key factor to long-term weight loss.
