True Fitness ESX, TSXa manual Here are some tips to achieving your weight management goal

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WEIGHT AND SPORTS TRAINING PROGRAMS

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

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

Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Here are some tips to achieving your weight management goal:

Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress your appetite.

Take exercise breaks throughout the day to help increase metabolism (calorie expenditure).

When you are training to improve strength and performance:

Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.

Exercise for 30 minutes or longer.

Warning: these strategies are intended for average, healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or if you feel faint or have any discomfort when you exercise, stop! Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down.

SPORTS TRAINING

ESX, TSXA + TSX OWNER’S GUIDE	42

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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 ONEStride Adjustment Chapter ONE Basic OperationAuto Stride Workout SAVE/RECALL Data Display ESX + Tsxa Console ESX +TSXA ConsoleTSX Console TSX ConsoleUsing the Exercise Arms Use the upper-body exercise arms with pedalingUse the exercise arms alone Use the balance barKeep your hands free 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 workoutWorking OUT on ESX, Tsxa + TSX Chapter ThreeMIX3 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 ControlTypes of HRC Constant Heart Rate ControlCruise 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