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ES9.0 Recumbent Bike Owner’s Guide
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Appendix D
Training should be three to five days per week at between
55% and 90% maximum heart rate. Deconditioned
individuals should stay between 55% and 64%. Total duration
of training should be between 20 and 60 minutes, with the
time varying inversely with intensity. High-intensity, short
duration exercise is generally only recommended when
training for non-athletic competition.
Adequate exercise intensity requires the use of large muscle
groups, which typically means legs and buttocks. In some
cases, shoulders and upper back muscles used in rigorous
swimming will be adequate.
Resistance training should consist of one set of 8 to 10
exercises that stimulate all the major muscle groups, two to
three days a week. Multiple sets will not necessarily provide
greater benefits, especially considering the significantly
increased time requirements and adherence difficulties.
Flexibility exercises should stretch the major muscle groups
a minimum of two to three times a week, and should include
both static and dynamic techniques.
Specific Advice
For
Cardio
fitness and
Body
Composition
Specific Advice
For Muscular
Strength
and Flexibility