True Fitness TSXa, ESX manual METs, Time How Long You Exercise

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MORE F.I.T. CONCEPT OVERVIEW

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

METs

One MET is the amount of energy your body uses when you're resting. If a physical activity has an equivalent of six METs, its energy demands are six times that of your resting state. The MET is a useful measurement because it accounts for differences in body weight.

Time: How Long You Exercise

Sustained exercise conditions your heart, lungs, and muscles. The longer you are able to sustain exercise within your target heart range, the greater the aerobic benefits.

To begin, maintain two to three minutes of steady, rhythmic exercise and then check your heart rate.

The initial goal for aerobic training is 12 continuous minutes.

Increase your workout time approximately one or two minutes per week until you are able to maintain 20-30 continuous minutes at your training heart rate.

ESX, TSXA + TSX OWNER’S GUIDE	37

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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