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Once you locate your pulse, look at the time 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 8. If necessary, increase or decrease your activity
level to bring your heart rate into your training zone. You can regulate your work
level (and heart rate) by the changing belt’s speed.
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. Running or
walking too fast or choosing too high of an incline are common errors. Give
yourself time to become familiar with your treadmill and improve your fitness
level. Then you can gradually increase your speed and incline 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 is in addition to your warm-up time, and does not include cool-
down. 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 up 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.