True Fitness ES9.0 + ES7.0 manual Utilizing the F.I.T. Concept

Page 57

 

UTILIZING THE F.I.T. CONCEPT

 

 

 

CHAPTER EIGHT: DESIGNING AN EXERCISE PROGRAM

 

 

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

 

 

 

USING

 

 

a program tailored to your needs. You may wish to keep an

THE F.I.T.

 

 

exercise log to monitor your progress.

CONCEPT

 

 

You can get valuable fitness benefits from your TRUE treadmill.

 

 

 

YOUR

 

 

Using the treadmill regularly may increase the ability of your

FITNESS

 

 

heart and lungs to supply oxygen and nutrients to exercising

PROGRAM

 

 

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

DETERMINING

your fitness program. The formula to calculate average

YOUR NEEDS

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."

 

 

 

 

ES TREADMILLS OWNER’S GUIDE

57

 

 

 

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Contents Treadmill Thank YOU for Selecting True Important Safety Instructions Review for Your SafetyReview for Your Safety Quick Start Table of Contents Starting and Stopping Treadmill Safely This Chapter Basic OperationCHAPTER ONE BASIC Operation Using the KeyboardManual & Quick Workouts Quick Workout Keys walk, walk+run, run Other Settings Setting Up a Calorie Goal Workout Quick Workout Keys walk, walk+run, run Weight Loss 5K and 10k Runs Chapter ONE BASIC Operation Heart Rate MonitoringContact Heart Rate For Best CHR Results Contact Heart Rate Changes in Grade Special WorkoutsChanges in Speed Glute Buster LEG Shaper Cardio Challenge Classic PRE-SET WorkoutsTarget = 12.0 MPH Actual Speed DisplayConsole Operation CHAPTER TWO ES Keyboard Console OperationCHAPTER TWO DISPLAY Console Operations Heart Rate Control Workouts CHAPTER THREE HRC Workouts HRC IntroductionCHAPTER THREE HRC Workouts HRC Types + Workout GuideWorkout Setup During Your Workout Pressing any key other than or will exit HRC modeTips and HOW HRC Works Examples and Cruise Control Examples and Cruise Control Important Points about HRC CHAPTER THREE HRC Workouts HRC SafetyUser Programs Quick workout Keys Favorites Key Calorie Goal Custom WorkoutsCHAPTER FOUR CUSTOM Workouts User ProgramsQuick Workout Keys Favorites KEY Setting Up a Custom Interval Workout Calorie Goal Calorie Goal Gerkin Fitness Test CHAPTER FIVE GERKIN Fitness Test Using the Gerkin Fitness TestAccuracy of the Gerkin Test Rxhrc RxHRC Setup Workout SuggestionCHAPTER SIX RXHRC Rxhrc SetupWorkout Suggestion Fans FansFans CHAPTER SEVEN FANSFans on ES9.0 Designing AN Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedMETs T. Concept OverviewUtilizing the F.I.T. Concept Beginning Your Exercise Program Beginning Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Establishing and Maintaining Fitness Here are some tips to achieving your weight management goal Weight & Sports Training ProgramsCare Maintenance CHAPTER NINE CARE and Maintenance Lubrication and CleaningChapter NINE CARE and Maintenance Treadbelt AdjustmentTreadbelt Tension Symptom Cause Solution SYMPTOM/SOLUTION GuideTreadbelt tracks left E2OVERSPEED Error CodesService Messages Target Heart Rate Chart Appendix a Target Heart Rate Chart Specifications YES-3 SpecificationsReferences and Selected Readings BibliographyFulltext.htm Bibliography Truefitness.com