True Fitness CS8 - Manual (Page 70)

CS 8.0 Owner’s Guide
Weight Management
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
78
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).