Kettler ALPINE8964-500, Instruction Manual

13

How often? (frequency of workouts) 

Doctors recommend 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 

exercise a lifetime habit. Many people are successful staying 

with a fitness programme if they set aside a specific time of 

day to exercise. It doesn’t matter whether it’s in the morning 

before breakfast, 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. To be successful with your fitness programme, 

you have to make it a priority in your life. So decide on a time, 

pull out your diary and pencil in your exercise times for the 

next month! 

How long? (duration of workouts) 

For aerobic exercise benefits, it’s recommended that you 

exercise from between 25 and 60 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 50 minutes or more is recommended for best weight 

loss results. 

How hard? (intensity of workouts) 

How hard you workout is also determined by your goals. If 

you use your exercise equipment to prepare for a 5K run, you 

will probably workout at a higher intensity than if your goal is 

to improve your general fitness. Regardless of your long term 

goals, always begin an exercise programme at low intensity. 

Aerobic exercise does not have to be painful to be beneficial! 

The easiest way to measure intensity is by monitoring your 

heart rate using the grip pulse handlebars or chest strap 

(optional). 

Fitness Guide