True Fitness Excel Series Owner's Manual page 49

Establishing
If you can sustain 12 but not 20 continuous minutes of
Aerobic
exercise in your target heart rate zone:
Fitness
Exercise three to five days a week.
Rest at least two days per week.
Maintaining
Try to reach and maintain 60-75 percent of your maximum heart
Aerobic
rate with moderate rhythmic exercise.
Fitness
Begin with 12 continuous minutes. Increase your time by one to
two minutes per week until you can sustain 20 continuous minutes.
If you can sustain 20 continuous minutes in your target heart rate
Managing
zone, begin to increase the length and intensity of your workout:
Weight
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum heart
rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
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.
Establishing and Maintaining Fitness
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