page 39
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.
