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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 15. 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 changing the belt’s speed or incline
level.
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 setting the elevation too low 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 change the elevation 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 warm up and bring your
heart rate into your training zone by starting out slowly, and gradually
increasing the work level. Similarly, use several minutes of light exercise to
cool down after the workout and 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 then, 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.