CS Treadmill Owner’s Guide
45
Establishing and Maintaining Fitness
chapter seven: designing an exercise program
If you can sustain 12 but not 20 continuous minutes of
exercise in your target heart rate zone:
Exercise three to five days a week.
Rest at least two days per week.
Try to reach and maintain 60-75 percent of your maximum
heart rate with moderate rhythmic exercise.
Begin with 12 continuous minutes. Increase your time by one
to two minutes per week until you can sustain 20 continuous
minutes.
If you can sustain 20 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum
heart rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If
weight loss is a goal, combine an increase in the length of
your workouts with a moderate decrease in caloric intake. For
weight control, how long and how often you exercise is more
important than how hard you exercise.
Establishing
Aerobic
Fitness
Maintaining
Aerobic
Fitness
Managing
Weight
Содержание Cs3.0
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Страница 19: ...CS Treadmill Owner s Guide 19 Display chapter two the console CS3 0 Treadmill Display ...
Страница 21: ...CS Treadmill Owner s Guide 21 CS5 0 Treadmill Display Display chapter two the console ...
Страница 51: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a ...
Страница 52: ...CS Treadmill Owner s Guide 52 appendix a Target Heart Rate Chart ...
Страница 53: ...METs Table How Speed and Incline Affect Workload Expressed in METs appendix b ...
Страница 54: ...CS Treadmill Owner s Guide 54 appendix b ...
Страница 55: ...METs Explanation and Formulas A Note About Calorie Expenditure Calculations appendix c ...
Страница 57: ...Specifications The Size and Performance Attributes of Your CS Treadmill appendix d ...
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