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Getting the Most Out of Your Workouts
28
FREQUENCY OF EXERCISE
Walkers: Walk 3-6 times a week; 20-60 minutes per day.
Runners: Run 3-5 times a week; 20-60 minutes per day.
DURATION OF EXERCISE
Walkers: Walk every day.
Runners: Run three to five times per week.
DURING YOUR WORKOUT
• Stay in the middle portion of the treadbelt.
• Monitor your breathing. Can you carry on a normal conversation or are you out of breath? If you
use the heart rate method of monitoring intensity, are you within the heart rate zone?
• Change the speed and incline as needed to stay within the breathing and heart rate criteria.
AFTER YOUR WORKOUT
• Drink a large glass of water (you’ll recover faster).
• Congratulate yourself for completing the workout.
• Do some light stretching exercises.
• Record that you completed the workout on your calendar.
KEEPING TRACK OF PROGRESS
• Keep a calendar that shows scheduled and actual workouts.
• Record every workout you complete.
• Compare planned with actual workouts completed. Aim for 90% completion. If you’re averaging
less than 90%, reevaluate your schedule and examine why you’re missing 10% of your workouts
(and the extra benefits from those missing workouts).
CALORIE COMPUTATIONS
• Calories and calories/hour are calculated using the formulas developed by the ACSM. There are
two different equations. One is for walking and one for running. The ACSM uses the walking
equation for speeds less than or equal to 3.7 mph. The running equations are used for speeds in
excess of 3.8 mph.
• The computations are based on a 150-pound person, which is a close enough estimate for most
people. If you wish the equations to be more precise, you may enter your weight into the treadmill
(see Getting Started).