True Fitness ESX, TSXa manual Establishing and Maintaining Fitness

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ESTABLISHING AND MAINTAINING FITNESS

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

•Exercise three to five days a week.

•Rest at least two days per week.

Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.

Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout:

•Exercise four to six days a week or on alternate days.

•Try to reach and maintain 70-85 percent of your maximum heart rate with moderate to somewhat hard exercise.

•Exercise for 20-30 minutes.

Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and how often you exercise is more important than how hard you exercise.

Exercise four to five times a week.

MAINTAINING AEROBIC FITNESS

MANAGING WEIGHT

ESX, TSXA + TSX OWNER’S GUIDE	41

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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 ControlCHAPTER FIVE HEART Rate Control Introduction to HRCCruise Control Types of HRCConstant Heart Rate 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 METs Using 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