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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.
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.
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
Establishing and Maintaining Fitness
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Establishing
Aerobic
Fitness
Maintaining
Aerobic
Fitnes
s
Managing
Weight
37