Precor 9.21i 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 Precor Heart Rate Option-Safety Guidelines Personal SafetyFederal Communications Commission, Part Information Regarding Use in the U.S.A. and CanadaGrounding Instructions Canadian Department of CommunicationsWorking Out on the Low Impact Treadmill Table of ContentsSetting Up the Low Impact Treadmill Using the Precor Heart Rate OptionUnpacking the M9.21i or M9.21si Low Impact Treadmill Before You BeginHardware Kit DiagramInstallation Requirements Setting Up the Low Impact TreadmillAssembly Instructions Lower board HoodSecure Diagram Bottle cage If the running belt,… Then Checking the Alignment of the Running BeltLocating the on and OFF Switch Using the Low Impact TreadmillUsing the Magnetic Safety Key Displays on the Electronic Console Understanding the Electronic ConsoleKeys on the Electronic Console If you want Then Customizing the DisplayWorking Out on the Low Impact Treadmill End workout Start working outReview workout statistics Cooling Down After a Workout Using the Quick Start FeaturePausing Your Workout Retrieving the Previous Workout ProgramChanging the Interval Course Profile Medium High Using the Weight Loss ProgramHigh Using the Random Course Using the Manual Course ProgramUsing a Preprogrammed Course on the M9.21si Deleting Custom Courses on the M9.21si Creating Custom Courses on the M9.21siWearing the Chest Strap Transmitter Using the Precor Heart Rate OptionUtilizing the Heart Rate Interactive Capabilities Using the Heart Rate Course Correcting Inconsistent Heart Rate Readings How Hard Should I Exercise? Getting the Most Out of Your WorkoutHeart Rate Training Zone How Often Should I Exercise? How Long Should I Exercise?Changing the Battery in the Chest Strap Cleaning the EquipmentMaintaining the Low Impact Treadmills Aligning the Running Belt Storing the Chest StrapAdjusting the Tension of the Belt Obtaining Service USA
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