Z5.4 & Z5 Treadmill Owner’s Guide 44
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 he art
rate.
Here are some tips to achieving your we ight 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).
When you are training to improve streng th and performance:
Exercise four to five days a week. Alternate exercise days and
intervals of hard to very hard exercise with easy to moderate
exercise.
Exercise for 30 minutes or longer.
Warning: these strategies are intended for average healthy
adults. If you have pain or tightness in your chest, an irregular
heartbeat, shortness of breath or if you fe el faint or have any
discomfort when you exercise, stop! Consult your physician
before continuing. Remember, every workout should begin with
a warm-up and finish with a cool-down.
Sports
Training
Weight & Sports Training Programs Chapter Six: Designing an Exercise Program