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10
QUICK START UP
Simply begin exercising. The console will automatically begin counting up and
tracking your information.
RESET
Press and hold the reset button on the console.
Express 100 & 200
25
Always consult your physician before beginning an exercise program.
HOW OFTEN?
The American Heart Association recommends that you exercise at least 3 to 4 days
per week to maintain cardiovascular fitness. If you have other goals such as weight
or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s
3 days or 6 days, remember that your ultimate goal should be to make exercise a life-
time habit. Many people are successful staying with a fitness program if they set
aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning
before your shower, during lunch hour or while watching the evening news. What’s
more important is that it’s a time that allows you to keep a schedule, and a time when
you won’t be interrupted. If you are to be successful with your fitness program, you
have to make it a priority in your life. So decide on a time, pull out your day planner
and pencil in your exercise times for the next month!
HOW LONG?
For aerobic exercise benefits, it’s recommended that you exercise from between 24
and 32 minutes per session. But start slowly and gradually increase your exercise
times. If you’ve been sedentary during the past year, it may be a good idea to keep
your exercise times to as little as five minutes initially. Your body will need time to
adjust to the new activity. If your goal is weight loss, a longer exercise session at
lower intensities has been found to be most effective. A workout time of 48 minutes
or more is recommended for best weight loss results.
Express Series
EXERCISE GUIDELINES
express 2002 console owner’s guidev2.0.qxd 3/24/2003 1:25 PM Page 11