True Fitness CS4 manual Utilizing the F.I.T. Concept

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Utilizing the F.I.T. Concept

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

The F.I.T. concept and chart are designed to help you begin a program 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.

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 target 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."

Using the F.I.T. Concept

Your Fitness Program

Determining Your Needs

40CS Treadmill Owner’s Guide

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Contents Commercial Series Treadmill Owner’s Guide Thank You For Selecting True Review for Your Safety Other safety precautions Table of Contents Quick Start Guide Model Differences Model Differences This Chapter Basic OperationsChapter ONE Basic Operations Using the KeyboardManual Operation Heart Rate Monitoring Contact Heart Rate For Best CHR Results Changes in Grade Pre-Set WorkoutsChanges in Speed Classic Pre-Set Workouts Target = 12.0 MPH Keyboard Function Display ConsoleTreadmill Keyboard ResetCS 8.0 Display Treadmill DisplayChapter TWO the Console Keyboard TreadmillCS 6.0 Display Numeric Keys CS 4.0 TreadmillDisplay CS 4.0 Treadmill DisplayChapter TWO Console User Programs How to Record and Run User ProgramsChapter Three User Programs How to Record & Run User ProgramsFitness Tests Chapter Four Fitness Tests Gerkin Fitness TestChapter TWO Fitness Tests Accuracy of the Gerkin TestArmy Test Military Fitness TestsNavy Test Air Force TestFans on CS Treadmills FansFans on CS Designing an Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedIntensity How Hard You Exercise Chapter SIX Designing AN Exercise ProgramTime How Long You Exercise METsUtilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramCool-Down Slow and Relaxed Exercise Workout Brisk and Rhythmic ExerciseBeginning a Fitness Program Establishing and Maintaining Fitness Weight and Sports Training Programs Regular Cleaning Calibration Treadbelt Adjustment Care and MaintenanceChapter Seven Care and Maintenance Regular CleaningCS 6.0 & CS 8.0 Calibration CalibrationCS 4.0 Calibration Treadbelt Adjustment Target Heart Rate Chart Appendix a METs Table Appendix B METs Explanation Formulas Appendix C Specifications Appendix D CS Series Bikes TS1 Elliptical CS Series Treadmills W.truefitness.com
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