True Fitness Z7 Establishing and Maintaining Fitness, Establishing Aerobic Fitness Maintaining

REATING AN EXERCISE	PLAN
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Establishing and Maintaining Fitness

CREATING AN EXERCISE PLAN

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 60-75 percent of your maximum heart rate with moderate rhythmic exercise.

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 70-85 percent of your maximum heart rate with moderate to somewhat hard exercise.

Exercise for 20-30 minutes.

ESTABLISHING

AEROBIC

FITNESS

MAINTAINING

AEROBIC

FITNESS

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Z 7 B i k e O w n e r ’ s G u i d e