Getting The Most Out Of Your Workouts - Landice Executive Owner's Manual

Getting the Most Out of Your Workouts

FREQUENCY OF EXERCISE
Walkers:
Walk 3-6 times a week; 20-60 minutes per day.
Runners: Run 3-5 times a week; 20-60 minutes per day.
DURING YOUR WORKOUT
• Stay in the middle portion of the treadbelt.
• Monitor your breathing. Can you carry on a normal conversation or are you out of breath?
If you use the heart rate method of monitoring intensity, are you within your heart rate zone?
• Change the speed and incline as needed to stay within the breathing and heart rate criteria.
AFTER YOUR WORKOUT
• Drink a large glass of water (you'll recover faster).
• Congratulate yourself for completing your workout.
• Do some light stretching exercises.
• Record that you completed the workout on your calendar.
KEEPING TRACK OF PROGRESS
• Keep a calendar that shows scheduled and actual workouts.
• Record every workout you complete.
• Compare planned with actual workouts completed. Aim for 90% completion. If you're averaging less than 90%,
reevaluate your schedule and examine why you're missing 10% of your workouts (and the extra benefits from
those missing workouts).
CALORIE COMPUTATIONS
• Calories and calories/hour are calculated using the formulas developed by the ACSM. There are two different equations.
One is for walking and one for running. The ACSM uses the waking equation for speeds less than or equal to 3.7 mph.
The running equations are used for speed in excess of 3.8 mph.
• The computations are based on a 150 lbs person, which is a close enough estimate for most people. If you wish the
equations to be more precise, you may enter your weight into the treadmill (see Getting Started).
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