Athletic Exercisers
Competitive and advance exercisers often look for varied programs for sports enhancement or maintenance. A great sports
enhancement program is the Custom Interval. This program allows the user to set all parameters of intensity and duration for up
to 20 intervals. The Custom Interval program is ideal for speed training, or anaerobic training. If competition is an interest, the
5K and 10K runs offer the user a route to follow and a means to monitor progress. While many of the programs include a warm-
up phase, in the Manual Program or Custom Interval make sure a warm-up and cool-down period is factored in. If you are doing a
running workout, a good starting speed is 5.0 mph. If you are doing a walking or jogging workout, a good starting speed is 3.8 mph.
Target Training Chart
Use the following table for a quick glance at your target training zone for both heart rate and rate of perceived exertion.
TIPS TO STAY MOTIVATED
Set Goals and Reward yourself: Determine precisely what you want to achieve. By setting challenging, specific goals, you are
setting yourself up to achieve them. When you achieve those goals, reward yourself. “It’s crucial (to reward yourself),” according to
Lauve Metcalfe, Director of Program Development at the Campbell Institute for Health and Fitness in Camden, New Jersey. “Who
quits a program because he’s having too much fun?” Example of tangible rewards: A new pair of running shoes if you knock a
minute off your time in the mile.
Schedule your workout: Get into the habit of working out at the same time each day. And, write that time on your calendar.
Make keeping your workout schedule as important as eating or sleeping.
Watch your progress: Follow your movement on the Graphic Display to help pass time and cut down on boredom.
Plan an active vacation: If you know you’re going on a walking tour of Paris or on a mountain hiking trip next summer, you’ll
look forward to getting into shape for it.
Exercise in numbers: Get a workout partner or exercise in a group. This will offer you support and a level of accountability, (not
to let your partner or group down for not showing up).
Train for a race or enter an event: A race is a great goal toward which to work, and the excitement of competition is sure to
keep you going. Try a 5K or a 10K run.
Avoid too much too soon: Stress and discomfort of an over-aggressive program can be overwhelming and lead to injuries.
Vary your workouts: Once accustomed to a program, vary the workout so that your routine doesn’t become mundane. It’s also
important to recruit new muscle fibers to a new exercise to keep the body stimulated to make improvements.
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