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ES9.0 Recumbent Bike Owner’s Guide
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More F.I.T. Concept Overview
chapter Thirteen: Designing an Exercise Program
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate.
The first increase may be necessary after two to four weeks
of regular exercise. Never exceed your target heart rate zone.
Increase the workload on the bike to raise your heart rate to the
level recommended by your doctor.
METs
One MET is the amount of energy your body uses when you’re
resting. If a physical activity has an equivalent of 6 METs,
its energy demands are six times that of your resting state.
The MET is a useful measurement because it accounts for
differences in body weight. See Appendix C for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles.
The longer you are able to sustain exercise within your target
heart range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous
minutes at your training heart rate.