Ironman Fitness Treadmill TRIAD - Manual (Page 20)

Workout Information
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Frequency, Intensity, Time, Target Heart Rate Zone
The exercise practices include four major variables: frequency, intensity, time, target heart rate zone. A contin-
uous workout will help to improve your cardiovascular functions and increase the ability of your muscles to
obtain the oxygen and nutrition. A good workout provides a greater advantage to extend the endurance of mus-
cle and body flexibility.
Frequency: How Often Should You Exercise
Three to five times a week is highly suggested to improve your cardiovascular and muscle fitness.
Intensity: How Hard Should You Exercise
The intensity of an exercise is reflected in your heart rate. Exercise must be sufficient to strengthen your heart
muscle and condition your cardiovascular system. Only your doctor or an authorized coach can prescribe the
target training heart range appropriate for your particular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply. Alternate periods of moderate and easy exercise
to help your body adapt to new levels of exertion without unnecessary strain. The inability to maintain a smooth,
rhythmic motion is a sign that you speeded and/or elevated too high. If you feel out of breath before you have
exercised 12 minutes, you are probably overdoing it.
As your fitness level improves, you will need to increase your workload to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate
zone.
Weight Management
Consistent aerobic exercise will help you change your body composition by lowering your percentage of body
fat. For weight control, how long and how often you exercise is more important than how hard you exercise.
Exercise at least four to five times a week.
Reach and maintain 60-75% of your maximum heart rate with moderate exercise.
Exercise for 30-45 minutes at 60-65% of your target heart rate.
Here are some tips to achieve your weight management goal.
Consume most of your dietary calories at breakfast and lunch, and eat a light dinner.
Do not eat anything near the bedtime.
Moderate exercise will help suppress your appetite.
Take regular breaks and rests to help increase metabolism.
Warning!
If you have any questions or concerns about your target heart rate consult your physician
Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever),
any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by
your physician.