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Developing a Fitness Program
PART 3
EXERCISE GUIDELINES
Always consult your physician before beginning an exercise program.
How Often?
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exer-
cise a lifetime habit.
Many people are successful staying with a fitness program if they set aside a specific time of day to exercise.
It doesn’t matter whether it’s in the morning before your shower, during lunch hour or while watching the
evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when
you won’t be interrupted. If you are to be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
How Long?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past
year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need
time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities
has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight
loss results.
How Hard?
How hard you workout is also determined by your goals. If you use your Vision Fitness Elliptical Trainer to
prepare for bicycle racing, you will probably work out at a higher intensity than if your goal is general fitness.
Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does
not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by
monitoring your heart rate, and the second is by evaluating your perceived exertion level (this is simpler than
it sounds!).
To monitor your heart rate you can use a heart rate monitor or take your pulse with your fingers. Vision
Fitness offers three models of quality Heart Rate Monitors to suit all skill levels and budgets. A Vision Fitness
Heart Rate Monitor is a powerful tool for achieving your personal fitness goals. A heart rate monitor isn’t just
for the serious athlete. It’s for anyone with limited time who wants to make the most of their workouts. See your
Vision Fitness dealer for more information.
You can also measure your pulse with your fingers by placing your first two fingers lightly over the blood
vessel (carotid artery) on your neck located next to your Adam’s apple. Count your pulse for ten seconds and
multiply by six. This figure is your heart rate in beats per minute. Compare this number to the Target Heart
Rate Zone for your age group.