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ESTABLISHING & MAINTAINING FITNESS
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:
Exercise three to five days a week.
Rest at least two days per week.
Try to reach and maintain
Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.
If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain
Exercise for
ESTABLISHING AEROBIC FITNESS
MAINTAINING AEROBIC FITNESS
CS8.0 BIKES OWNER’S GUIDE | 67 |
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