True Fitness Z9 Utilizing the F.I.T. Concept, Using, Your Fitness Program, Determining Your Needs

Page 57

Utilizing the F.I.T. Concept

seven : Designing an Exercise Program

Using the

F.I.T. Concept

Your Fitness Program

The F.I.T. concept and chart are designed to help you begin a pro- gram 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 Treadmill. Using the treadmill 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 treadmill will also help you develop added muscle endurance and balanced strength throughout your body.

ing iDgnes isean Exerc m Progra

Determining Your Needs

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 tar- get 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. Exercise below 60 percent gives your heart and lungs little conditioning."

Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

55

Image 57
Contents Z8 and Z9 Series Thank You For Selecting a True Treadmill Table of Contents Page Introduction Page Model Differences Z9 and Z9.1 Top FeaturesWhere to Go From Here Where to go from HereWhere to Go From Here Page Page Console Page Lower Console Lower Console Common to all ModelsZ9 and Z9.1 Console Z8.1 Console Z8 Standard Console Page Page Basic Operation Page Starting Your Treadmill Safely Starting Your TreadmillSpeed Incline Adjustment Adjusting Speed and InclineStopping Your Treadmill Safely Setting Your Weight Setting Your WeightCalorie Expenditure Calculations Using Heart Rate Transmitter Strap Heart Rate MonitoringMonitoring Your Heart Rate Heart Rate Display Treadmill’s Heart Rate DisplayContact Page Page Operation in Greater Detail Page Workout Setup Starting Cool-Down Manual OperationMaking Time and/or Distance Count Down Instead Pre-Set Program Operation Pre-Set Program DetailsRunner’s Mode Tuning Your WorkoutHill Interval Workout Pre-Set Program ProfilesCardiovascular Page Heart Rate Control Workouts Page Workout Introduction HRC IntroductionDuring Workout Setup HRC Types and a Workout Quick-GuideEasy Steps to a Heart Rate Control Workout Tips on the Warm Up Stage Choices During Workout SetupDuring Your Workout How the HRC System Controls your Heart Rate ExamplesWorkouts Tips and How HRC Works Examples and Cruise Control More Examples Heart Rate Control Safety FeaturesPage User Programs Page How to Record and Run User Programs How to Record and Run User ProgramsPage Designing an Exercise Program Page Concept? What isMETs More F.I.T. Concept OverviewUtilizing the F.I.T. Concept UsingYour Fitness Program Determining Your NeedsBeginning Your Exercise Program Beginning Your F.I.T. ProgramYour F.I.T. Program Establishing and Maintaining Fitness Establishing Aerobic Fitness Maintaining Managing WeightTraining Weight and Sports Training ProgramsPage Care Maintenance Page Daily Care and Service Weekly Care and Service Maintenance SchedulesService MonthlyCare Incline Speed Calibration CalibrationError Service Codes Error CodesE6 Level and Blink Codes E6 Level and Blink CodesDiagnostics DiagnosticsError Code Page Important Safety Instructions Page Review for Your Safety Important Safety Instructions Review for Your Safety Page Target Heart Rate Chart Page Appendix a Target Heart Rate Chart Causes CHR Performance Variation Appendix a Target Heart Rate Chart Page METs Table Page Appendix B METs Table Page METs Explanation and Formulas Page METs Page Specifications Page Appendix D Specifications Page Glossary Page Appendix E Glossary N d Z 9 S e r i e s Tr e a d m i l l O w n e r s G u i d e Appendix E Glossary 100 101 VO2 see oxygen uptake Bibliography Page Bibliography N d Z 9 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e Series Bikes Truefitness.com