Regardless of your fitness level, avoid doing too much too soon. Selecting too hard a course or too high an effort level are common errors. Give yourself time to become familiar with your cycle and to improve your fitness level. Then you can gradually increase the effort level or course difficulty to make your workouts more challenging.
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
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 increase their sessions 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 showed that exercise, not dieting, is the key factor to
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