True Manufacturing Company PS/50 - Manual (Page 32)

PS50 Recumbent Bike Owner’s Guide
32
Weight & Sports Training Programs
Chapter Five: Designing an Exercise Program
Sports
Training
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 your
metabolism and caloric expenditure.
When you are training to improve strength and performance:
Exercise four to five days a week. Alternate exercise days
between intervals of hard to very hard exercise and easy to
moderate exercise.
Exercise for 30 minutes or longer.
Warning: these strategies are intended for average, healthy
adults. If you have pain or tightness in your chest, an irregular
heartbeat, shortness of breath or if you feel faint or have any
discomfort when you exercise, stop! Consult your physician
before continuing. Remember, every workout should begin with
a warm-up and finish with a cool-down.