True Fitness CS1.0 manual Beginning Your F.I.T. Program

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BEGINNING YOUR F.I.T. PROGRAM

CHAPTER SEVEN: DESIGNING AN EXERCISE PROGRAM

In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness. Reducing the intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the chart in Appendix A reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.

Warning: Consult your doctor to establish the exercise intensity (target heart rate zone) appropriate for your age and condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breath more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Begin each workout by walking even if you plan to run. Start slowly, exploring different speeds until you can comfortably sustain your speed.

A good suggestion is a minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be.

BEGINNING YOUR EXERCISE PROGRAM

CS1.0 TREADMILL OWNER’S GUIDE

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Contents CS1.0 Treadmill Owners Guide Thank YOU for Selecting True Review for Your Safety Other safety precautions Quick Start Guide Table of Contents This Chapter Basic OperationControl Pod / Primary Controls During your workout Using the KeyboardManual Operation Heart Rate Monitoring CHR Contact Heart Rate For Best CHR Results Changes in Grade PRE-SET WorkoutsChanges in Speed = Incline = Speed Sports Training Actual Speed Display Keyboard Function Display ConsoleKeyboard CS1.0 TreadmillDisplay DisplayUser Workouts HOW to Record and RUN User WorkoutsHOW to Record & RUN User Workouts HRC Heart Rate Conrol HRC Introduction HRC Types and a Workout QUICK-GUIDE During Your Workout Tips and HOW HRC Works HRC Workouts & Cruise Control CHAPTER FOUR HRC Important Points about HRC HRC Safety Fitness Tests Gerkin Fitness Test Accuracy of the Gerkin Test Navy Test Military Fitness TestsFans FAN AccessoryFAN Accessory Designing AN Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedIT. Concept Overview Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Workout Brisk and Rhythmic Exercise Establishing and Maintaining Fitness Weight and Sports Training Programs Care & Maintenance Regular Cleaning CS1.0 CalibrationTreadbelt Adjustment Target Heart Rate Chart Appendix a Mets Table Appendix B Mets Explanation and Formulas Appendix C Specifications Appendix D W.truefitness.com
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