ES9.0 Recumbent Bike Owner’s Guide
67
Establishing & Maintaining Fitness
chapter Thirteen: Designing an Exercise Program
Establishing
Aerobic
Fitness
Maintaining
Aerobic
Fitness
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.
Содержание ES9.0
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Страница 18: ...ES9 0 Recumbent Bike Owner s Guide 18 Keypad Layout chapter Three The Display...
Страница 77: ...Appendix A Maximum Heart Rate and Target Heart RAte Appendix A...
Страница 78: ...ES9 0 recumbent Bike Owner s Guide 37 Appendix A Target Heart Rate Chart...
Страница 80: ...Appendix B Maximal Oxygen Uptake and METs Appendix B...
Страница 83: ...Appendix C Details on How the ES9 0 Bike Controls Your Exercise Intensity Appendix C...
Страница 86: ...Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Appendix D...
Страница 89: ...Appendix E Specifications Appendix E...
Страница 91: ...Bibliography References and Selected Readings Bibliography...
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