True Fitness PS500, PS700, PS300, PS100 Warm-Up Slow and Deliberate Exercise, Beginning, Program

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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

Beginning

You are not warmed up until you begin to perspire lightly and

Your Exercise

breathe more deeply. Warming up prepares your heart and other

Program

muscles for more intense exercise and helps you avoid premature

 

exhaustion. Begin each workout by walking even if you plan to run.

 

Start slowly, exploring different speeds until you can comfortably

 

sustain your speed.

 

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.

P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E

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Contents PS Series Treadmill Owners Guide Thank You For Selecting True Review for Your Safety Review for Your Safety Quick Start Guide Pause your workout by pressingTable of Contents Model Differences Starting And Stopping the Treadmill Safely Starting Stopping Your Treadmill SafelyBasic Operation This ChapterUsing the Keyboard Setting Time or Distance Targets Enter your weight and press Manual Operation DetailsHeart Rate Monitoring Monitoring Your Heart Rate Chest StrapContact Heart Rate Contact Heart RateSpecial Workouts Changes in InclineChanges in Speed Running Speed IntervalsRunning Classic Pre-Set Workouts Glute BusterLeg Shaper = Incline = SpeedSpeed Intervals Heart Rate Control Workouts HRC Introduction Workout IntroductionEasy Steps to a Heart Rate Control Workout To a HeartImportant Points About HRC Points About Heart Rate ControlHow to Record and Run User Programs User ProgramsUsing a User Program How ToRun User Create a User ProgramClearing a User Program this will clear both user programs Audio and Video System For the PS 500/700 Treadmills Built-in Audio & Video System ConnectionsCable Connections Designing an Exercise ProgramIntensity How Hard You Exercise F.I.T. Concept DefinedFrequency How Often You Exercise Time How Long You Exercise More F.I.T. Concept OverviewMETs Utilizing the F.I.T. Concept Program Warm-Up Slow and Deliberate ExerciseBeginning Your F.I.T. Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Aerobic Fitness MaintainingWeight and Sports Training Programs When you are training to improve strength and performanceCare Maintenance Lubrication and Cleaning Important do not clean or wipe under the running beltTreadbelt Adjustment Expert ServiceTreadbelt Tension Target Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table ES.90 Treadmill Truefitness.com
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