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As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase the
speed and/or incline on the treadmill to raise your heart rate to the
level recommended by your doctor. The incline feature can be used
to greatly increase the workload without increasing speed.
METs
One MET is the amount of energy your body uses when you're
resting. If a physical activity has an equivalent of 6 METs, its energy
demands are 6 times that of your resting state. The MET is a useful
measurement because it accounts for differences in body weight.
See Appendix B for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes per
week until you are able to maintain 20-30 continuous minutes at
your training heart rate.
P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E
More F.I.T. Concept Overview
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
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