Body Solid 1.3 manual 85%, 75%, 60%

The three components of a successful cardiovascular exercise program are:

•Frequency

•Intensity

•Time

In terms of frequency, you should try and exercise at least three times per week and no more than five times per week. Preferably you should try to exercise every other day to give your body a days rest in-between workouts.

The intensity of each workout refers to how hard you feel your working and can be measured by your heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum heart rate. A simple way of estimating your maximum heart rate is by subtracting your age from

220.As a general rule of thumb, if your fitness objective is to Lose Weight, you will want to keep your heart rate at between 60% and 75% of your maximum heart rate. If your objective is improved aerobic performance keep your heart rate between 75% and 85% of your maximum heart rate.

TARGET HEART RATE CHART

100%	200	195	190
				185
					180
						175
							170
								165
85%	170								160
		166								155
			162
				157
					153	149
75%							145
	150	146						140
			143	139					136	132
					135
						131
							128
								124
									120
60%										116
	120
		117
			114	111
					108
						105	102
								99
									96
										93
	20	25	30	35	40	45	50	55	60	65
					AGE

Increased Performance Range

Aerobic Training Range

Weight Loss Training Range

Heart Rate BPM

To achieve benefits from your workout, your workout time should be at least 20 minutes per session. If you are trying to lose weight focus on longer (more than 30 minutes) less intense workouts, to improve your aerobic performance focus on shorter more intense workouts.

As a rule of thumb when your exercising, if your having trouble completing a sentence, you are working too hard. When exercising, you should be able to speak freely without gasping for air.

6