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Conditioning Guidelines
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 main-
tain 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 lifetime 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 min-
utes 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 min-
utes or more is recommended for best weight loss results.
HOW HARD?
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K
run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of
your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have
to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by
monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter-sold
separately), and the second is by evaluating your perceived exertion level (this is simpler than it
sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exer-
cising if you are too winded to maintain a conversation without gasping, you are working out too hard.
A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your
breath, it’s time to slow down. Always be aware of the warning signs of overexertion.