Precor M9.25i owner manual How Long Should I Exercise?, How Often Should I Exercise?

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How Long Should I Exercise?

The length of each exercise session depends on your fitness level. Exercise physiologists have determined that, to attain cardiovascular benefits from exercise, you should maintain your heart rate in its training zone for at least 15 minutes. This is in addition to your warm-up time, and does not include cool down. You should always allow several minutes to bring your heart rate into the training zone, by starting out slowly and gradually increasing work level. Similarly, use several minutes of light exercise after the workout to bring your heart rate down to near resting level.

The higher your fitness level, the longer you should maintain your heart rate in the training zone (between 20 and 30 minutes). Beginners should always start slowly, and gradually bring their sessions up to 20 minutes or more.

How Often Should I Exercise?

Research indicates that aerobic sessions of 20 minutes or more should be done at least three to five times a week to obtain significant cardiovascular benefits. Most experts agree that sensible eating habits and regular aerobic exercise are the keys to weight control and fitness. A recent study, which tracked several subjects over a period of years, conclusively shows that exercise, not dieting, is the key factor to long-term weight loss.

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Contents USA Important Safety Instructions Personal Safety Information Regarding Use in the U.S.A. and Canada Débranchez avant de réparer Grounding InstructionsPrecor Smart Rate and Cardiologic System Table of ContentsSetting Up the Low Impact Treadmill Working Out on the M9.25i Low Impact TreadmillUnpacking the M9.25i Low Impact Treadmill Before You BeginHardware Kit DiagramTo assemble the M9.25i treadmill, take the following steps Setting Up the Low Impact TreadmillInstallation Requirements Assembly InstructionsLower board HoodSecure Diagram Bottle cage If the running belt,… Then Checking the Alignment of the Running BeltUsing the Low Impact Treadmill Locating the on and OFF SwitchUsing the Magnetic Safety Key Displays Understanding the Electronic ConsoleDisplays on the Electronic Console Left WindowSmart Rate Total caloric burnRight Window Keys on the Electronic Console Changing the Display to U.S. Standard or Metric Working Out on the M9.25i Low Impact Treadmill Start working out Straddle belt Select User I.D Select WeightTurn OFF treadmill Remove Safety Key. Store in secure place Select AGE Select ProgramTo end your workout, take the following steps Pausing Your WorkoutCooling Down After Your Workout Ending Your WorkoutUsing the Quick Start Feature Creating Custom Courses Using the Random CourseUsing Your Custom Course Using the Preprogrammed Courses Using the Manual Course ProgramTo set the interval for a course, take the following steps Using the Interval CoursesBuckle the strap around your chest. The strap should feel Precor Smart Rate and CardiologicTM SystemWearing the Chest Strap Transmitter Utilizing the cardiovascular courseUtilizing the Cardiovascular Course and Fitness Test Understanding Smart RateUsing the M9.25i Cardiovascular Course Taking the Fitness Test Age in Years Low Fitness Medium Fitness High Fitness Correcting Inconsistent Heart Rate Readings Using the Weight Loss ProgramTroubleshooting Heart Rate Error Messages Message Test INCOMPLETE-YOU Must not StopMessage SORRY-TEST INVALID-MUST Complete AT Least 2 Stages Page How Hard Should I Exercise? Darkened areas in Diagram 15 indicate the muscles improvedGetting the Most Out of Your Workout TrapeziusHeart Rate Training Zone How Often Should I Exercise? How Long Should I Exercise?Battery case Cleaning the EquipmentChanging the Battery in the Chest Strap To replace the battery, take the following stepsAligning the Running Belt Storing the Chest StrapAdjusting the Tension of the Belt Displaying the Odometer and Software Version Obtaining ServiceUSA
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