True Fitness Z7 manual Beginning Your F.I.T. Program, Beginning Your Exercise Program

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 7 B i k e O w n e r ’ s G u i d e