Once you locate your pulse, look at a clock with a second hand, and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 13. If neces- sary, increase or decrease your activity level to bring your heart rate into your training zone. You can regulate your work level (and heart rate) by changing resistance, stride rate, and ramp level.
Regardless of your fitness level, avoid doing too much too soon. Striding too fast or choosing too high of an ramp level are common errors. Give yourself time to become familiar with your unit and to improve your fitness level. Then you can gradually change the resistance, stride rate, and ramp level 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 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
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