True Fitness CS8.0 manual Weight Management

WEIGHT MANAGEMENT

CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM

Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and how often you exercise is more important than how hard you exercise.

•Exercise four to five times a week.

•Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise.

•Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Here are some tips to achieving your weight management goal:

•Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. Do not eat close to bedtime.

•Exercise before meals. Moderate exercise will help suppress your appetite.

•Take exercise breaks throughout the day to help increase metabolism (calorie expenditure).

MANAGING WEIGHT

CS8.0 BIKES OWNER’S GUIDE 68