True Fitness ES9.0 + ES7.0 manual Rxhrc Setup, Chapter Six Rxhrc

RXHRC SETUP

CHAPTER SIX: RXHRC

RxHRC Creates a 21- to 24-week training program with a progressive increase in workout intensity and duration. This program is based on a few simple parameters from you, the user, including: age, resting heart rate, current activity level, and fitness goal. RxHRC workouts typically range from 15 minutes at the beginning of a training program to 40 minutes by week 21.

If you are a new user, you will be asked a few personal questions: age, resting heart rate, current activity level, and fitness goal.

How to measure your resting heart rate: in general, sit very still, gentle breathing, no distractions, and no talking. Best results come first thing in the morning, with no food or caffeine intake for at least three hours. Measure with your fingers against well-known pulse points like your wrist or your neck, and count for at least 30 seconds, then convert to a beats-per-minute number.

Current activity level: choose from not active, moderately active (20 – 60 minutes of moderate to vigorous activity per week), and very active (more than 60 minutes of moderate to vigorous activity per week). See workout suggestion section for how this selection affects your training program as follows:

If you chose “inactive” as your current activity level, the training program will be a 24-week program recommending three workout days per week for the first three weeks, four days per week for the next 13 weeks, and five days per week for the final eight weeks, followed by a four-day-per- week maintenance program.

If you chose “moderately active” or “very active” as your current activity level, the training program will be a 21-week program recommending four days per week for the first 13 weeks, and five days per week for the final eight weeks, followed by a four-day-per-week maintenance program.

RXHRC SETUP

ES TREADMILLS OWNER’S GUIDE 50