PREPARING FOR EXERCISE
If you have not done endurance or cardio exercise for a long period of time, you
should make an appointment with your physician for a checkup and to discuss
your fitness goals. This is especially important for people who are over 35,
overweight, or have heart/circulatory problems.
EXERCISE RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a 30 minute
workout it is possible to lose up to 4 cups of liquid. About 30 minutes before
beginning exercise, you should drink about 1.5 cups of water. Take care to
maintain balanced hydration during the workout.
EXERCISE FREQUENCY
Experts recommend endurance exercise 3–4 days a week to keep your
cardiovascular system fit. It is important to plan sufficient breaks, to give your
body enough time for rest and recovery. You should take at least one day off
after each workout.
EXERCISE INTENSITY
Many beginners make the mistake of exercising too intensely. If your goal is
to run a marathon, your intensity will certainly be high. However, most people
have fitness goals such as weight reduction, cardiac/exercise training, stress
reduction, and therefore should exercise at a lower intensity. We recommend
aiming for the appropriate target heart rate for your particular fitness goal
.
See
on page 32 for more information.
DURATION OF INDIVIDUAL WORKOUT SESSIONS
For optimal endurance or weight-reduction training, the duration of each
workout should be 25–60 minutes. Beginners and those who have not
exercised regularly for a long period of time should start with short workouts
of 10 minutes or less in the first week and then slowly increase workout
duration week by week.
WORKOUT DOCUMENTATION (SAMPLE EXERCISE PLAN BELOW)
To stay motivated and to evaluate the success of your training, create a training
plan before beginning a new exercise routine. In your plan, document data
from each training session, such as distance, training time, pulse, as well as
health data, such as body weight, blood pressure, resting heart rate (measured
in the morning right after waking up), and how you feel during exercise. See the
on the next page.
Re Fitness Collection
35
34
X-FlexCycle Pro User Manual Lifepro
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day
Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly
Totals:
