True Fitness TSXa, ESX manual Glute Buster, Chapter Three Working Out

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GLUTE BUSTER

CHAPTER THREE: WORKING OUT

This workout uses reverse striding to work your gluteus maximus muscles. Recovery segments use forward striding. There are six one-minute exercise segments. You can adjust your workload over 16 different levels.

1.Reverse Stride and Lift Toes: Stride backwards and lift your toes to increase quadricep muscle usage.

2.Forward Stride to Recover: Stride forward at a minimal workload.

3.Reverse Stride and Bend Your Knees: Stride backwards and bend your knees to maximize your leg muscle usage.

4.Forward Stride to Recover: Stride forward at a minimal workload.

5.Reverse Stride and Lift Toes: Stride backwards and lift your toes to increase quadricep muscle usage.

6.Forward Stride to Recover: Stride forward at a minimal workload.

These six steps repeat until two minutes remain in your workout, then enters a cool down segment.

GLUTE BUSTER

ESX, TSXA + TSX OWNER’S GUIDE	25

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Contents ESX, TSXa + TSX Owners Guide Thank YOU for Selecting True Important Safety Instructions Review for Your SafetyQuick Start Accept each setting and move to the next one by pressingTable of Contents Chapter ONE Basic OperationChapter ONE Basic Operation Stride AdjustmentAuto Stride Workout SAVE/RECALL Data Display ESX +TSXA Console ESX + Tsxa ConsoleTSX Console TSX ConsoleUse the upper-body exercise arms with pedaling Using the Exercise ArmsUse the balance bar Use the exercise arms aloneKeep your hands free ESX Upper Exercise Arms Heart Rate Monitoring For Best CHR Results Contact Heart RateBreathing & CHR Accuracy Chapter TWO DisplayCHAPTER TWO THE Display Your DisplayDisplay ESX, Tsxa + TSX Upper PanelDisplay ESX + Tsxa Lower PanelStarts a workout TSX Lower PanelChapter Three Working OUT on ESX, Tsxa + TSXMIX3 Stand on Side and Pull Arms Step off Chapter THREE WORKING OUTCHAPTER THREE WORKING OUT Glute BusterUPPER-BODY and LEG Shaper Chapter Four PRE-SET WorkoutsCHAPTER FOUR PRE-SET Workouts Workout ChoicesRolling Hills ONE BIG Hill Hill Workout ProfilesEasy Intervals Sport Intervals Chapter Five Heart Rate ControlCHAPTER FIVE HEART Rate Control Introduction to HRCConstant Heart Rate Control Types of HRCCruise Control Important Points about HRC Chapter SIX Designing AN Exercise ProgramCHAPTER SIX DESIGNING AN Exercise Program What is the F.I.T. CONCEPT?Frequency How Often You Exercise Intensity How Hard You ExerciseTime How Long You Exercise METsUsing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Your F.I.T. ProgramCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness When you are training to improve strength and performance Here are some tips to achieving your weight management goalAppendix a Target Heart Rate ChartAppendix a Target Heart Rate Chart Appendix B SpecificationsDisplay LCD LED Data Readouts Appendix B SpecificationsTruefitness.com