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PS50 Recumbent Bike Owner’s Guide
31
Establishing & Maintaining Fitness
C F: C E P
Establishing
Aerobic
Fitness
Maintaining
Aerobic
Fitness
Managing
Weight
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 and rest at least two days per
week.
Trytoreachandmaintain60-75percentofyourmaximum
heart rate with moderate rhythmic exercise.
Beginwith12continuousminutes.Increaseyourtimebyone
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.
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If
weight loss is a goal, combine an increase in the length of
your workouts with a moderate decrease in caloric intake.
For weight control, how long and how often you exercise is
more important than how hard you exercise.
Exercise four to five times a week.