True Fitness PS900 manual Utilizing the F.I.T. Concept

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Utilizing the F.I.T. Concept

CHAPTER FIVE: 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 True 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. One formula to calculate average maximum heart rate for one minute is:

220 - Age

To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten 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.

Using

the F.I.T.

Concept

Your

Fitness

Program

Determining Your Needs

32PS900 Owner’s Guide

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Contents PS900 Recumbent & Upright Bike Owner’s Guide Thank You For Selecting True Important Safety Instructions Review for Your SafetyQuick Start Guide Table of Contents This Chapter Riding Your BikeChapter ONE Riding Your Bike Getting ComfortableRiding Efficiently and Comfortably UsiMonitoringthe ChestYour HeartStrapRate Examples of Heart Rates Found in Daily Life Using the Chest Strap MonitorContact Heart Rate For Best Results Your Display Upper Panel Lower Panel DisplayChapter TWO the Display Your DisplayMETs Your METs rate Display PanelManual and Pre-Set Programs Chapter Three Manual and PRE-SET Programs How These Modes WorkProgram Profiles How Your Bike Controls Your Workout Heart Rate Control Chapter Four Heart Rate Control HRC Heart Rate Control Programs Important Points About HRC Designing an Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedIntensity How Hard You Exercise Chapter Five Designing AN Exercise ProgramTime How Long You Exercise More F.I.T. Concept OverviewUtilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramBeginning a Fitness Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Establishing and Maintaining Fitness Weight Management Sports Training Program How to Care for Your Bike Care and MaintenanceChapter SIX Care and Maintenance Appendix a Appendix a Check with Your Physician Appendix B 46 PS900 Owner’s Guide Appendix BTruefitness.com

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