ESTABLISHING AND MAINTAINING FITNESS
CHAPTER EIGHT: DESIGNING AN EXERCISE PROGRAM
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
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
Exercise for
Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and how often you exercise is more important than how hard you exercise.
Exercise four to five times a week.
ESTABLISHING AEROBIC FITNESS
MAINTAINING AEROBIC FITNESS
MANAGING WEIGHT
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