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20 minutes 70 percent MHR Achilles tendon aerobic exercise agonist muscles arms athletes barbell begin Bill Koch blood body calories Cool cross-country ski cross-country ski machine cycling easy skiing Ergometer exercise bike exercise program feel fitness flywheel free weights handlebars hard heart rate 5-10 heart zone heart-rate monitor home exercise equipment home gym home workouts increase injury intervals joints keep knee l've legs lifting low resistance lower-back LSD workouts lt's massage maximum heart rate minutes at 70 minutes Target heart muscle groups muscle soreness NordicTrack once orthotics pace pain pedal percent of maximum pounds Precor problem pulse meter push rate 5-10 minutes rest ride rower rowing machine runner saddle speed spinning stationary bike strength strokes taking your pulse Target heart rate target heart zone tendon trainer treadmill warm-up week weight machine weight-training Width