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Regardless of your fitness level, avoid doing too much too soon. Setting the
resistance cylinders too high, stepping too deeply (taking large steps) or
stepping too quickly for too long are common errors. Give yourself time to
become familiar with your climber and improve your fitness level. Then you can
gradually change the resistance settings to make your workouts more
challenging.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least 15
minutes. This is in addition to your warm-up time, and does not include cool-
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing the work level.
Similarly, use several minutes of light exercise after the workout to bring your
heart rate down to near resting level.
The higher your fitness level, the longer your should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly, and gradually increase their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be done
at least three to five times a week to obtain significant cardiovascular benefits.
Most experts agree that sensible eating habits and regular aerobic exercise are
the keys to weight control and fitness. A recent study, which tracked several
subjects over a period of years, conclusively shows that exercise, not dieting, is
the key factor to successful long-term weight loss.