Benefits of Aerobic Exercise, Session

BENEFITS OF AEROBIC EXERCISE

•Effective weight loss and management

•Added protection from heart disease

•Increased strength and health of bones

•Higher levels of energy for greater productivity during the day

•Healthy stress relief from a pressure-packed day

•Greater intellectual capacity and productivity

6 Get FIT with the PowerTread 1500.

Effective aerobic exercise has three major parts:

frequency , intensity , and time . The acronym "FIT" may help you to remember these three parts:

“F” stands for the frequency of your workouts. F Three to five workouts per week are recom- mended. Exercise at least four times a week for

weight loss.

“I” refers to the intensity of your workout. I Check your heart rate at least twice during

your aerobic exercise session: once during the session and once again at the end. Maintain a workout intensity level within your Target Heart Rate Zone. You can measure your heart rate using the method described below:

1.Lower your wrist below your heart level. This will make your heart rate stronger and easier to feel.

2.Using the

index and

middle fingertips of your right hand, touch your left wrist, one- fourth inch from your wrist joint, at the base of your thumb.

3. Apply minimal pressure with both fingers—let

the beat come to your fingers. If you can't find your pulse, use the opposite wrist and hand.

T	“T” is for the time or	duration of your workout.
	Beginning exercisers may	wish to start with 5

to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key to the time factor is that you maintain your target heart rate for the duration of the workout period.

		Remember to take it slowly. Fitness is a lifelong
		commitment. If you can't go the full 20 minutes
		from the start, which is common, try to exercise for
		five minutes at a time, a couple of times a day.
		Recent research indicates that several short
		workouts in one day can also provide fitness
		benefits. Gradually, your stamina will increase and
		it will become easier to exercise for longer periods
		of time.
		Cool down after aerobic exercise.
	7	Cool down after aerobic exercise.
		Keep moving! It is important that you cool down
		properly to allow your heart rate to decrease slowly
		after it has been elevated. This helps the blood
		flow from your extremities back to your heart. Keep
		your legs moving on the treadmill at a slower pace
		for at least five minutes following the aerobic
		phase.
		Stretch again at the end of your exercise
	8	Stretch again at the end of your exercise
	8	session.
		session.
		Stretching after exercise reduces muscle soreness.
		See step 5 on page 19.
		Participate in strength training.
	9	Participate in strength training.
		"Balanced fitness, including both strength training
		and aerobic exercise, can do more to ensure a
		happy life than just about anything else known to
		medical science today."

—Kenneth Cooper, M.D., M.P.H., founder of The Cooper Institute For Aerobic Research, Dallas, Texas.

A strength-training program increases your lean muscle mass. Lean muscle mass aids in burning body fat. With additional muscle mass and strength, you will receive the full benefits of an exercise program. You will also be less prone to injuries during the aerobic phase of your workout.