True Fitness CS8.0 manual Workout Brisk and Rhythmic Exercise

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BEGINNING YOUR F.I.T. PROGRAM

CHAPTER THIRTEEN: 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 exercising smoothly.

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.

CS8.0 BIKES OWNER’S GUIDE	66

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Contents CS8.0 Upright and Recumbent Bike OWNER’S Guide Thank YOU for Selecting True Review for Your Safety Important Safety InstructionsAccept Each Setting and Move to the Next ONE Quick StartTable of Contents TOP Features Fancy Features Basic Features IntroductionTOP Features CHAPTER ONE INTRODUCTIONFancy Features Improved Maximum Heart Rate Estimates InsteadBasic Features Riding Your Bike Riding Your BikeWorkout Basics CHAPTER TWO RIDING Your BikeRiding Form Chapter TWO RIDING Your BikeHeart Rate Monitoring Chest Strap Heart Rate Monitoring Contact Heart Rate USE Contact Heart Rate CHRGetting the Most from CHR Display DisplayKeypad Layout CHAPTER THREE THE DisplayWhat the Keys do What the Keys do Upper Console HOW to Read Your Display Workout Setup Setting UP Your Workout During Your WorkoutSetting UP Your Workout CHAPTER FOUR WORKOUT SetupPersonal Power Fine Control Bike Mode Manual ControlPersonal Power Fine Control CHAPTER FIVE MANUAL ControlPRE-SET Workouts Workout Choices CHAPTER SIX PRE-SET WorkoutsHill Workout Profiles Interval Workout Profiles Easy Intervals Sport IntervalsMets Program Level Chapter SIX PRE-SET WoroutsMets CHAPTER SIX PRE-SET WorkoutHeart Rate Control Introduction to HRC CHAPTER SEVEN HEART Rate ControlTypes of HRC Constant & Interval HRC HRC Ultra Overview Chapter SEVEN HEART Rate ControlHRC Ultra Workout Interval HRC Ultra Workout Cruise Control Important Points about HRC Calorie Goal Workout Calorie Goal WorkoutCalorie Goal Workout CHAPTER EIGHT CALORIE Goal WorkoutVisual Explanation Designing Your OWN Workout Creating Your OWN Workout Custom Workouts Custom IntervalsCreating Your OWN Workout CS8.0 Bikes OWNER’S Guide Custom Workouts Custom Intervals Fitness Test Fitness TestTest Introduction CHAPTER TEN FITNESS TestProper Preparation & Behavior HOW the Test Works CHAPTER TEN Fitness TestHOW to USE Your Results Test Specific Issues Medical Ergometer Mode What These Modes do HOW These Modes are DifferentWhat These Modes do HOW These Modes are Different Other Functions Other FUN StuffOther FUN Stuff CHAPTER TWELVE OTHER FunctionsCreating AN Exercise Plan F.I.T. Concept Defined Frequency How Often You Exercise Time How Long You Exercise Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Workout Brisk and Rhythmic Exercise Establishing & Maintaining Fitness Weight Management Sports Training Setup Mode Getting Into Setup Mode Customizable Options OdometersGetting Into Setup Mode CHAPTER FOURTEEN Setup ModeChapter Fourteen Setup Mode Customizable OptionsMore Custom Options CHAPTER FOURTEEN SETUP Mode OdometersCare and Maintenance HOW to Care for Your BikeKeeping Your Bike Clean CHAPTER FIFTEEN CARE and MaintenanceAppendix a Target Heart Rate Chart Appendix aNEW Hrmax Equation Appendix B Appendix BVO2 MET Explanation Appendix C Appendix C Personal Power Calculation Appendix D Appendix DFulltext.htm Specific Advice for Appendix E Appendix E Bibliography Bibliography URLBibliography Truefitness.com