True Fitness ESX, TSXa manual Your F.I.T. Program, Warm-Up Slow and Deliberate Exercise

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YOUR F.I.T. PROGRAM

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

In addition to monitoring your heart rate as you exercise, be aware 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

You are not warmed up until you begin to perspire lightly and breathe more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion.

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.

BEGINNING YOUR EXERCISE PROGRAM

ESX, TSXA + TSX OWNER’S GUIDE	39

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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 OperationStride Adjustment Chapter ONE Basic OperationAuto 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 exercise arms alone Use the balance barKeep 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 PanelWorking OUT on ESX, Tsxa + TSX Chapter ThreeMIX3 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 HRCTypes of HRC Constant Heart Rate ControlCruise Control Important Points about HRC Chapter SIX Designing AN Exercise Program Intensity 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