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 NordicTrack

Effective aerobic exercise has three major compo- nents: frequency ,intensity , and time :

Frequency —Three to five workouts per week are recommended. Exercise at least four times a

week for weight loss.

Intensity —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 handgrip pulse sensor or 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 finger- tips 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.

Time —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 is to 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.

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 session.

Stretching after exercise reduces muscle sore- ness. See step 5 on page 36.

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 ex- ercise program. You will also be less prone to in- juries during the aerobic phase of your workout.