True Fitness CS8 manual Utilizing the F.I.T. Concept

Utilizing the F.I.T. Concept

CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM

The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress.

You can get valuable fitness benefits from your CS 8.0 Bike. Using the bike regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The bike will also help you develop added muscle endurance and balanced strength throughout your body.

Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is:

205.8- (0.685 * age)

See Appendix A for the source of this formula.

To find your pulse, locate a vein on your neck or inside your wrist, then count beats for 10 seconds, then multiply by six.

It’s also important to know your target training zone or target heart rate. The American College of Sports Medicine (ACSM) suggests 55% to 65% for lower-conditioned users, 75% to 80% for moderately conditioned users, and up to 90% for well- conditioned users. (See Appendix D.)

Using

the F.I.T.

Concept

Your

Fitness

Program

Determining Your Needs

74CS 8.0 Owner’s Guide