Precor 9.21i owner manual Getting the Most Out of Your Workout, How Hard Should I Exercise?

6	Getting the Most Out of Your Workout
	To help you get started in planning and carrying out your fitness program, this section provides
	some basic information on aerobic exercise—such as how hard you should work out, how long
	each session should be, and how often you need to exercise to benefit from a regular program.
Diagram 14	Muscles improved

1.Trapezius

2.	Deltoid										1
				1
3.	Pectorals
4.	Rhomboids							2
5.	Triceps				3								4
									5			7
6.	Biceps					6
			9
													10
7.	Latissimus Dorsi
8.	Forearm Flexors/Extensors						8
										8
9.	Abdominals	12												11

10.Erector Spinae

11.Gluteals

12.	Hip Flexors	13
			14
13.	Quadriceps

14.Hamstrings

15.Gastrocnemius/Soleus

16. Peroneus Longus/Brevis 15

16

16

A workout on the M9.21i or M9.21si Low Impact Treadmill provides excellent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 14 indicate the muscles improved.

To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of information is your specialty fitness dealer. In addition to providing information on which exercise equipment is best for your individual needs, your fitness dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can also recommend good books and audio/video tapes on these subjects.

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.

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