True Fitness PS75 manual Utilizing the F.I.T. Concept

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Utilizing the F.I.T. Concept

CHAPTER FOUR: 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

30PS 75 Treadmill Owner’s Guide

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Page 26 Page 28
Contents Treadmill Owners Manual Thank You For Selecting True Review for Your Safety Review for Your Safety Table of Contents Pause your workout by pressing Quick Start GuideStarting & Stopping Your Treadmill This Chapter Basic OperationsChapter ONE Basic Operations Using the KeyboardManual Operation Setting Time or Distance Targets Enter your weight and pressHeart Rate Monitoring Contact Heart Rate For BestResults Special Workouts Pre-Set Workouts Walking Calorie Burn Hill IntervalsChanges in Grade Changes in Speed Walking Running Speed Intervals RampClassic Pre-Set Workouts Glute Buster Leg Shaper Cardio Challenge= Incline = Speed Speed Intervals Heart Rate Control Workouts Chapter TWO Heart Rate Control Workouts HRC IntroductionEasy Steps to a Heart Rate Control Workout Heart Rate Control WorkoutImportant Points About HRC User Programs How to Record & Run User ProgramsCreate a User Program How To Record Run User ProgramsHow to Record & Run User Programs Using a User ProgramClearing a User Program this will clear both user programs Designing an Exercise Program F.I.T. Concept Defined Frequency How Often You ExerciseIntensity 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 When you are training to improve strength and performance Weight and Sports Training ProgramsCare and Maintenance Lubrication and Cleaning Treadbelt Lubrication Regular CleaningImportant do not clean or wipe under the running belt Expert Service Treadbelt Adjustment Treadbelt AdjustmentTreadbelt Tension Treadbelt TensionTarget Heart Rate Chart Appendix a METs Table 42 PS 75 Treadmill Owner’s Guide Appendix BTruefitness.com
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