True Manufacturing Company ES9.0 - Manual (Page 68)

ES9.0 Recumbent Bike Owner’s Guide
68
Weight Management
chapter Thirteen: Designing an Exercise Program
Managing
Weight
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.
• Try to reach and maintain 60-75 percent of your
maximum heart rate with moderate exercise.
• Exercise for 30-45 minutes at 60-65 percent of your
target heart rate.
Here are some tips to achieving your weight management goal:
• Consume most of your dietary calories at breakfast
and lunch, and eat a light dinner. Do not eat close to
bedtime.
• Exercise before meals. Moderate exercise will help
suppress your appetite.
• Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).