True Fitness CS4 manual Workout Brisk and Rhythmic Exercise, Cool-Down Slow and Relaxed Exercise

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Your F.I.T. Program Continued

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walk naturally and avoid jerking motions that can cause pulled muscles, sprained joints, and loss of balance.

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target heart rate zone, exercise several times a day to get into the habit of exercising.

Try to reach and maintain 60-65 percent of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65 percent of your maximum heart rate.

Begin exercising in three to five minute sessions.

42	CS 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 ResetTreadmill Display CS 8.0 DisplayChapter TWO the Console Keyboard TreadmillCS 6.0 Display Numeric Keys CS 4.0 TreadmillCS 4.0 Treadmill Display 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 TestAir Force Test Military Fitness TestsArmy Test Navy TestFans on CS Treadmills FansFans on CS Designing an Exercise Program Chapter SIX Designing AN Exercise Program F.I.T. Concept DefinedFrequency How Often You Exercise Intensity How Hard You Exercise Time How Long You Exercise METsUtilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Cool-Down Slow and Relaxed 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 CleaningCalibration CS 6.0 & CS 8.0 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