Ironman Fitness ENVY Ironman series - Manual (Page 23)

www.ironmanfitness.com
Important Information 23
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 cardiovas-
cular 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 cardio-
vascular 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 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.
•
INTERVAL HILL
10
9
8
7
6
5
4
3
2
1
0
INTERVAL 2
10
9
8
7
6
5
4
3
2
1
0
Console Instruction