True Fitness Z5 manual Beginning Your F.I.T. Program, Beginning Your Exercise Program

Page 42

Beginning Your F.I.T. Program

CREATING AN EXERCISE PLAN

 

 

In addition to monitoring your heart rate as you exercise, be

EXERCISEANREATING

PLAN

certain of how quickly your heart rate recovers. If your heart

 

 

 

 

rate is over 120 beats per minute five minutes after exercising,

 

 

or is higher than normal the morning after exercising, your

 

 

exertion may be too strenuous for your current level of

 

 

fitness. Reducing the intensity of your workout is

C

 

recommended.

 

 

The age-adjusted target heart rates indicated in the chart in

 

 

 

 

Chapter 5 reflect averages. A variety of factors (including

 

 

medication, emotional state, temperature, and other

 

 

conditions) can affect the exercise heart rate appropriate for

 

 

you.

 

 

Warning: Consult your doctor to establish the exercise

 

 

intensity (target heart rate zone) appropriate for your age and

 

 

condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breathe deeper. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Start slowly, exploring different workloads until you can comfortably sustain your exercise level. A good suggestion is a minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be.

BEGINNING

YOUR

EXERCISE

PROGRAM

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Z 5 B i k e O w n e r ’ s G u i d e

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Contents Table of Contents Page Quick Start This ChapterPage Change Workouts AT ANY Time Pausing Your Workout Just Get on and RideJust GET on and Ride Starting UP Page Riding Your Bike Riding Your BikePage Setting Your Weight Upright Bike Seat AdjustmentUsing Your Heart Rate During Exercise Foot Position Pedal CadenceBreathing Using the Chest Strap Monitoring Your Heart RateGetting the Best Results Possible Chest Strap Heart Rate MonitoringPage Page Display Your Display Upper Panel Lower PanelPage Your Display Your DisplayI k e O w n e r ’ s G u i d e Isplay Page Manual and Pre-Set Programs Manual and Pre-Set ProgramsPage Manual Mode How These Modes WorkPRE-SET Programs Program Profiles Program ProfilesHill Interval How Your Bike Controls Your Workout HOWControls Your Exercise Page Page Heart Rate Control Heart Rate ControlPage Constant HRC ConstantHRC Options and Information Types of HRC Maximum Heart Rate TargetTarget Heart Rate Chart Target Heart Rate ChartHeart Rate Control Programs Cruise ControlImportant Points About HRC Points about Heart Rate ControlPage Creating an Exercise Program Page What is CONCEPT? F.I.T. Concept DefinedMore F.I.T. Concept Overview Time How Long You ExerciseYour Fitness Program UsingUtilizing the F.I.T. Concept Determining Your NeedsBeginning Your F.I.T. Program Beginning Your Exercise ProgramYour F.I.T. Program Workout Brisk and Rhythmic ExerciseEstablishing and Maintaining Fitness Establishing Aerobic Fitness MaintainingWeight Management Managing WeightSports Training Program Sports TrainingPage Page Care Maintenance How to Care for Your BikePage Keeping Your Bike Clean HOW to Care for Your BikePage Important Safety Instructions Review for Your SafetyPage Review for Your Safety If the bike is pluggedOther safety precautions Page Page Bike Specifications Physical SpecificationsPage Physical Specifications Specifications

Z5 specifications

The True Fitness Z5 treadmill is a remarkable piece of fitness equipment designed to cater to both novice and seasoned runners. This treadmill is a flagship model that boasts a range of features aimed at delivering an optimal workout experience while ensuring user convenience and safety.

One of the standout characteristics of the Z5 is its robust construction, designed to accommodate users up to 400 pounds. The solid build provides excellent stability during intense workouts, allowing users to feel secure during high-speed runs or incline training. Additionally, the treadmill features a spacious running surface of 22 inches wide, giving ample room for movement and enhancing comfort during exercise.

The Z5 is equipped with a powerful 3.0 HP continuous-duty motor, which provides smooth and consistent performance. With a speed range of 0.5 to 12 mph, users can easily find their ideal intensity level. The treadmill also offers a versatile incline range of up to 15%, allowing for varied workouts that target different muscle groups and provide an added challenge.

In terms of technology, the True Fitness Z5 incorporates an intuitive console that features a large LED display for easy tracking of essential workout metrics such as time, distance, speed, calories burned, and heart rate. The treadmill is also compatible with Bluetooth technology, enabling users to connect their devices for easy data tracking and integration with fitness applications.

Another impressive feature of the Z5 is its advanced impact absorption system. The TrueSoft deck cushioning technology significantly reduces the impact on joints, making it easier on the knees and back during workouts. This feature is particularly beneficial for those who engage in frequent running sessions or have a history of joint issues.

The True Fitness Z5 also comes with a variety of built-in workout programs designed to keep users motivated and engaged. These programs include interval training, hill climbing, and heart rate control workouts, catering to different fitness levels and preferences. Furthermore, the treadmill includes heart rate monitoring through built-in handles or an optional wireless chest strap, ensuring users can maintain their target heart rate zones effectively.

In conclusion, the True Fitness Z5 treadmill marries durability with advanced technology, making it an excellent choice for anyone looking to enhance their cardiovascular fitness and overall health. With its robust features, user-friendly interface, and emphasis on safety and comfort, the Z5 stands out as a versatile treadmill that meets the needs of a wide range of users.
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