True Fitness ESX, TSXa manual Designing AN Exercise Program, Chapter SIX

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CHAPTER SIX

DESIGNING AN

EXERCISE PROGRAM

IN THIS CHAPTER:

WHAT IS THE F.I.T. CONCEPT?

USING THE F.I.T. CONCEPT

YOUR FITNESS PROGRAM

DETERMINING YOUR NEEDS

BEGINNING YOUR EXERCISE PROGRAM

ESTABLISHING AND MAINTAINING FITNESS

MANAGING WEIGHT

SPORTS TRAINING

Chapter 1: Basic Operation

Chapter 2: The Display

Chapter 3: Working Out On The ESX, TSX + TSXa

Chapter 4: Pre-Set Workouts

Chapter 5: Heart Rate Control

Chapter 6: Designing An Exercise Program

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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 OperationAuto Stride Stride AdjustmentChapter ONE Basic Operation Workout SAVE/RECALL Data Display ESX +TSXA Console ESX + Tsxa ConsoleTSX Console TSX ConsoleUse the upper-body exercise arms with pedaling Using the Exercise ArmsKeep your hands free Use the exercise arms aloneUse the balance bar 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 PanelMIX3 Working OUT on ESX, Tsxa + TSXChapter Three 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 Control CHAPTER FIVE HEART Rate Control Introduction to HRCCruise Control Types of HRCConstant Heart Rate Control Important Points about HRC Chapter SIX Designing AN Exercise ProgramIntensity How Hard You Exercise What is the F.I.T. CONCEPT?CHAPTER SIX DESIGNING AN Exercise Program Frequency How Often You ExerciseTime How Long You Exercise METsUsing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Your F.I.T. ProgramBeginning a Fitness Program Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Cool-Down Slow and Relaxed ExerciseEstablishing 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