True Fitness ESX, TSXa manual Using the F.I.T. Concept

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USING THE F.I.T. CONCEPT

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress.

You can get valuable fitness benefits from your TRUE ESX, TSXa + TSX. Using the ESX, TSXa + TSX regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The ESX, TSXa + TSX will also help you develop added muscle endurance and balanced strength throughout your body.

Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (See chart in Appendix A.)

It's also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines target heart rate as 60-75 percent of your maximum heart rate. This is high enough to condition, but well within safe limits. The AHA recommends that you aim for the lower part of the target zone (60 percent) during the first few months of your exercise program. As you gradually progress, you can increase your target to 75 percent. According to the AHA, "Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition. Exercising below 60 percent gives your heart and lungs little conditioning."

YOUR

FITNESS

PROGRAM

DETERMINING YOUR NEEDS

ESX, TSXA + TSX OWNER’S GUIDE

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Contents ESX, TSXa + TSX Owners Guide Thank YOU for Selecting True Review for Your Safety Important Safety InstructionsAccept each setting and move to the next one by pressing Quick StartTable of Contents Basic Operation Chapter ONEAuto Stride Stride AdjustmentChapter ONE Basic Operation Workout SAVE/RECALL Data Display ESX + Tsxa Console ESX +TSXA ConsoleTSX Console TSX ConsoleUsing the Exercise Arms Use the upper-body exercise arms with pedalingKeep your hands free Use the exercise arms aloneUse the balance bar ESX Upper Exercise Arms Heart Rate Monitoring Contact Heart Rate For Best CHR ResultsBreathing & CHR Accuracy Display Chapter TWOYour Display CHAPTER TWO THE DisplayESX, Tsxa + TSX Upper Panel DisplayESX + Tsxa Lower Panel DisplayTSX Lower Panel Starts a workoutMIX3 Working OUT on ESX, Tsxa + TSXChapter Three Chapter THREE WORKING OUT Stand on Side and Pull Arms Step offGlute Buster CHAPTER THREE WORKING OUTUPPER-BODY and LEG Shaper PRE-SET Workouts Chapter FourWorkout Choices CHAPTER FOUR PRE-SET WorkoutsHill Workout Profiles Rolling Hills ONE BIG HillEasy Intervals Sport Intervals Heart Rate Control Chapter FiveIntroduction to HRC CHAPTER FIVE HEART Rate ControlCruise Control Types of HRCConstant Heart Rate Control Important Points about HRC Designing AN Exercise Program Chapter SIXFrequency How Often You Exercise What is the F.I.T. CONCEPT?CHAPTER SIX DESIGNING AN Exercise Program Intensity How Hard You ExerciseMETs Time How Long You ExerciseUsing the F.I.T. Concept Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseCool-Down Slow and Relaxed Exercise Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Here are some tips to achieving your weight management goal When you are training to improve strength and performanceTarget Heart Rate Chart Appendix aAppendix a Target Heart Rate Chart Specifications Appendix BAppendix B Specifications Display LCD LED Data ReadoutsTruefitness.com
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