True Fitness Z8, Z9 manual Beginning Your F.I.T. Program, Beginning Your Exercise Program

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Beginning Your F.I.T. Program

seven : Designing an Exercise Program

esigning an Exercise	Program
D

In addition to monitoring your heart rate as you exercise, be certain 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 nor- mal the morning after exercising, your exertion may be too strenu- ous 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 medica- tion, 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 condi- tion before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breath more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Begin each workout by walking even if you plan to run. Start slowly, exploring different speeds until you can comfortably sustain your speed.

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

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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

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Contents Z8 and Z9 Series Thank You For Selecting a True Treadmill Table of Contents Page Introduction Page Model Differences Top Features Z9 and Z9.1Where to go from Here Where to Go From HereWhere to Go From Here Page Page Console Page Lower Console Common to all Models Lower ConsoleZ9 and Z9.1 Console Z8.1 Console Z8 Standard Console Page Page Basic Operation Page Starting Your Treadmill Starting Your Treadmill SafelyAdjusting Speed and Incline Speed Incline AdjustmentSetting Your Weight Stopping Your Treadmill Safely Setting Your WeightCalorie Expenditure Calculations Heart Rate Monitoring Using Heart Rate Transmitter StrapMonitoring Your Heart Rate Treadmill’s Heart Rate Display Heart Rate DisplayContact Page Page Operation in Greater Detail Page Starting Cool-Down Manual Operation Workout SetupMaking Time and/or Distance Count Down Instead Pre-Set Program Details Pre-Set Program OperationTuning Your Workout Runner’s ModePre-Set Program Profiles Hill Interval WorkoutCardiovascular Page Heart Rate Control Workouts Page HRC Introduction Workout IntroductionHRC Types and a Workout Quick-Guide During Workout SetupEasy Steps to a Heart Rate Control Workout Choices During Workout Setup Tips on the Warm Up StageHow the HRC System Controls your Heart Rate Examples During Your WorkoutWorkouts Tips and How HRC Works Examples and Cruise Control Heart Rate Control Safety Features More ExamplesPage User Programs Page How to Record and Run User Programs How to Record and Run User ProgramsPage Designing an Exercise Program Page What is Concept?More F.I.T. Concept Overview METsYour Fitness Program UsingUtilizing the F.I.T. Concept Determining Your NeedsBeginning Your F.I.T. Program Beginning Your Exercise ProgramYour F.I.T. Program Establishing Aerobic Fitness Maintaining Managing Weight Establishing and Maintaining FitnessWeight and Sports Training Programs TrainingPage Care Maintenance Page Maintenance Schedules Daily Care and Service Weekly Care and ServiceMonthly ServiceCare Calibration Incline Speed CalibrationError Codes Error Service 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