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Page 25
Once you locate your pulse, look at a watch or a clock with a second hand and
count the beats for six seconds. Multiply that number by 10 to determine the
total number of beats per minute. For example, if you count 14 beats over six
seconds, the total number of beats per minute is 140. Compare the total number
of beats with your training zone as identified in Diagram 24. If necessary,
increase or decrease your activity level to bring your heart rate into your training
zone. You can increase your activity level by increasing your resistance level and
stepping at a higher cadence. Similarly, lowering the resistance and decreasing
your steps per minute will lower your heart rate.
Remember—your heart rate is
the definitive measure of how hard you are working.
Regardless of your fitness level, avoid doing too much too soon. Setting the
resistance level too high, stepping too deeply (taking large steps), or stepping
too quickly for too long are common errors. Give yourself time to become
familiar with your climber and improve your fitness level. Then you can
gradually increase your resistance level and stepping cadence to make your
workouts more challenging.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least 15
minutes. This does not include warm-up and cool-down time. You should
always allow several minutes to bring your heart rate into the training zone, by
starting out slowly and gradually increasing the work level. Similarly, use
several minutes of light exercise after the workout to bring your heart rate down
to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly, and gradually increase their sessions to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be done
at least 3 to 5 times a week to obtain significant cardiovascular benefits. Most
experts agree that sensible eating habits and regular aerobic exercise are the
keys to weight control and fitness. A recent study, which tracked several
subjects over a period of years, conclusively shows that exercise, not dieting, is
the key factor to successful long-term weight loss.