The beginner level is also suitable for weight-watchers, convalescents and those who haven't exercised for a long time. Three sessions a week of at least a half-hour each is recommended. As your condition improves, you may want to exercise for a longer time. Regular exercise considerably improves beginners' respiratory and circulatory performance and you will quickly feel your improvement. Ideally, weight-loss exercise must be low-tempo and long-duration. |
This level is perfect for improving and maintaining fitness. Even reasonable effort develops the heart and lungs effectively, training for a minimum of 30 minutes at least three times a week. To improve your condition still further, increase either frequency or effort, but not both at the same time! Training at this level is ideal for building endurance fitness. Weight-watchers will also benefit at this level, once fit enough to train for longer periods.
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Exercise at this level suits only the fittest and presupposes longer - endurance workouts. This involves exercising in your target zone 3 - 5 times per week and for a minimum of 30 minites.To maintain and improve fitness at this level aim to make your sessions more precise, taking time to ensure you complete your exercises properly. Try to exercise more often, rather than making your sessions more intense. |
