True Fitness PS900 manual Beginning Your F.I.T. Program, Warm-Up Slow and Deliberate Exercise

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Beginning

Your

Exercise

Program

Beginning Your F.I.T. Program

CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM

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

The age-adjusted target heart rates indicated in the chart in Appendix A 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.

PS900 Owner’s Guide

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Contents PS900 Recumbent & Upright Bike Owner’s Guide Thank You For Selecting True Review for Your Safety Important Safety InstructionsQuick Start Guide Table of Contents Riding Your Bike This ChapterGetting Comfortable Chapter ONE Riding Your BikeRiding Efficiently and Comfortably UsiMonitoringthe ChestYour HeartStrapRate Using the Chest Strap Monitor Examples of Heart Rates Found in Daily LifeContact Heart Rate For Best Results Display Your Display Upper Panel Lower PanelYour Display Chapter TWO the DisplayMETs Your METs rate Panel DisplayManual and Pre-Set Programs How These Modes Work Chapter Three Manual and PRE-SET ProgramsProgram 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 Intensity How Hard You Exercise F.I.T. Concept DefinedFrequency How Often You Exercise Chapter Five Designing AN Exercise ProgramMore F.I.T. Concept Overview Time How Long You ExerciseUtilizing the F.I.T. Concept Beginning Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseWorkout Brisk and Rhythmic Exercise Cool-Down Slow and Relaxed ExerciseBeginning a Fitness Program Establishing and Maintaining Fitness Weight Management Sports Training Program Care and Maintenance How to Care for Your BikeChapter SIX Care and Maintenance Appendix a Appendix a Check with Your Physician Appendix B Appendix B 46 PS900 Owner’s GuideTruefitness.com
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