Ironman Fitness Envision - Manual (Page 17)

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Workout Information
Frequency, Intensity, Time, Target Heart Rate Zone
The exercise practices include four major variables: frequency, intensity, time, target heart rate
zone. A continuous 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 muscle and body flexibility.
Frequency: How Often Should You Exercise
Three to five times a week is highly suggested to improve your cardiovascular and muscle fit-
ness.
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 your speed or elevation is too
high. If you feel out of breath before you have exercised 12 minutes, you are probably overdo-
ing 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 per-
centage 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.