Owner's Guide Treadmill Excel Series

E X C E L S E R I E S O W N E R ’ S G U I D E

Weight and Sports Training Programs

CHAPTER SEVEN: DESIGNING AN EXERCISE PROGRAM

Try to reach and maintain 60-75 percent of your maximum heart

rate with moderate exercise.

Exercise for 30-45 minutes at 60-65 percent of your target heart

rate.

Here are some tips to achieving your weight management goal:

Consume most of your dietary calories at breakfast and lunch, and

eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress your

appetite.

Take exercise breaks throughout the day to help increase

metabolism (calorie expenditure).

When you are training to improve strength and performance:

Exercise four to five days a week. Alternate exercise days and

intervals of hard to very hard exercise with easy to moderate

exercise.

Exercise for 30 minutes or longer.

Warning:

these strategies are intended for average healthy adults.

If you have pain or tightness in your chest, an irregular heartbeat,

shortness of breath or if you feel faint or have any discomfort

when you exercise, stop! Consult your physician before continuing.

Remember, every workout should begin with a warm-up and finish

with a cool-down.

Sports

Training