Operation Manual

GUIDELINESFOREXERCISE
HowhardshouldIexercise?
CAUTION:
HowlongshouldIexercise?
HowoftenshouldIexercise?
Studiesshowthattoachievethe
benefitsofaerobicexercise,itis
necessarytoworkwithinyour
trainingzone.Yourtrainingzone
dependsonyourageandlevelof
fitness.
Theabovechartindicatesthe
recommendedHeartRate
trainingzones(darkenedareaof
thechart).Thesefiguressare
calculatedbytaking220minus
yourage,andcalculating80%for
yourmaximumand65%forthe
minimumheartrateforaerobic
exercise.
Thedurationofyourexercisesessiondependsonyourfitnesslevel.Ingeneral,itis
recommendedthatyoumaintainyourheartrateinthetrainingzoneforatleast15to
20minutestorealizeanaerobicbenefit.Beginnersshouldalwaysstartslowlyand
bringtheirworkoutsessionsupto20minutesormore.Asyourfitnesslevel
increases,youwillbeabletomaintainyourheartrateinthetrainingzoneforlonger
periods:Usuallybetween20and30minutes.
Whenfirststartingyourworkout,usethefirstseveralminutestowarmup,then
slowlyincreaseyourworkloadtobringyourheartrateintoyourspecifictrainingzone.
Attheendofyourworkout,graduallydeceaseyourworkload,thenexerciselightly
asa"cooldown".
Researchindicatestoachievethegreatestbenefits,shouldbeperformed3-5times
aweek.Itisimportanttoallowsufficienttime,atleast24hours,foryourbodyto
recoverafterexercise.
HeartRatetrainingzonesareapproximations.Alwayscheckwithyour
physicianstolearnwhatappropriateheartratelevelisbestforyourfitness
level.
HE
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