True Fitness PS75 manual Workout Brisk and Rhythmic Exercise, Cool-Down Slow and Relaxed Exercise

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Your F.I.T. Program Continued

CHAPTER FOUR: 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.

32	PS 75 Treadmill Owner’s Guide

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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 Results Contact Heart RateFor Best Changes in Grade Special WorkoutsPre-Set Workouts Walking Calorie Burn Hill Intervals Changes in Speed Walking Running Speed Intervals Ramp= Incline = Speed Classic Pre-Set WorkoutsGlute Buster Leg Shaper Cardio Challenge 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 ProgramsClearing a User Program this will clear both user programs How to Record & Run User ProgramsUsing a User Program Designing an Exercise Program Intensity How Hard You Exercise F.I.T. Concept DefinedFrequency How Often You Exercise Time How Long You Exercise METsUtilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramBeginning a Fitness Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Establishing and Maintaining Fitness When you are training to improve strength and performance Weight and Sports Training ProgramsCare and Maintenance Important do not clean or wipe under the running belt Lubrication and CleaningTreadbelt Lubrication Regular Cleaning 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