True Fitness PS1100 manual Establishing & Maintaining Fitness

ESTABLISHING & MAINTAINING FITNESS

CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM

If you can sustain 12 but not 20 continuous minutes of	ESTABLISHING
exercise in your target heart rate zone:	AEROBIC
Exercise three to five days a week and rest at least two days per	FITNESS
week.
	MAINTAINING
Try to reach and maintain 60-75 percent of your maximum
	AEROBIC
heart rate with moderate rhythmic exercise.	FITNESS
Begin with 12 continuous minutes. Increase your time by one to
two minutes per week until you can sustain 20 continuous minutes.
If you can sustain 20 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum
heart rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.	MANAGING
Consistent aerobic exercise will help you change your body	WEIGHT
composition by lowering your percentage of body fat. If
weight loss is a goal, combine an increase in the length of your
workouts with a moderate decrease in caloric intake. For weight
control, how long and how often you exercise is more important
than how hard you exercise.
Exercise four to five times a week.

PS900, PS1100 TREADMILL OWNER’S GUIDE 31