True Manufacturing Company ES9.0 Bicycle User Manual


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ES9.0 Bikes Owner’s Guide
31
Establishing and Maintaining Fitness
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Establishing
Aerobic
Fitness
Maintaining
Aerobic
Fitness
If you can sustain 12 but not 20 continuous minutes of exercise
in your target heart rate zone:
Exercise three to five days a week.
Rest at least two days per week.
Trytoreachandmaintain60-75percentofyourmaximum
heart rate with moderate rhythmic exercise.
Beginwith12continuousminutes.Increaseyourtimebyone
to two minutes per week until you can sustain 20 continuous
minutes.
If you can sustain 20 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum
heart rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
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