Horizon T71 user manual download (Page 25 of 35)

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Page 25 of 35
ALWAYS
CONSULT
YOURPHYSICIAN
BEFOREBEGINNING
ANEXERCISE
PROGRAM.
/
/
i_
I _ iii
HOW
OFTEN?
(Frequency
of Workouts)
The American Heart Association
recommends
that you exercise at least 3 to 4 days per week to maintain
cardiovascular
fitness. If you have other
goals
such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime
habit. Many people are successful staying with a fitness program if they set aside a specific
time of
day
to exercise. It
doesn't
matter whether it's in the
morning
before breakfast,
during
lunch hour or while
watching the evening news. What's more important
is that it's a time that allows you to keep a schedule, and a
time when you won't be interrupted.
Tobe successful with your fitness program, you have to make it a priority in
your life. So decide on a time, puff out your
day
planner and pencil in your exercise times for the next
month!
HOWLONG?
(Duration
of
Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary
during
the past year, it
may
be a good idea to keepyour exercise times to as little as five minutes initially.
Yourbody will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOWHARD?
(Intensityof Workouts)
How hard you workout is also determined by your goals. If you useyour treadmill
to prepare for a 51{run, you will
probably work out at a higher intensity than if your goal is general fitness.
Regardless
of your long term goals,
always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to
measure
your exercise intensity. The first is by
monitoring
your heart rate (using the grip
pulse handlebars or a wireless chest transmitter
- may
be sold separately), and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
PERCEIVEDEXERTIONLEVEL
A simple way to gaugeyour exercise intensity is to evaluateyour
perceived exertion level. While exercising, if you
are too winded to maintain
a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down.
Always be aware of these warning signs of overexertion.
Sample
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