True Fitness Z7 Series manual Establishing and Maintaining Fitness

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Establishing and Maintaining Fitness

SEVEN : DESIGNING AN EXERCISE PROGRAM

ESIGNING AN EXERCISE	PROGRAM
D

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

Exercise three to five days a week.

Rest at least two days per week.

Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.

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.

Consistent aerobic exercise will help you change your body com- position 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.

ESTABLISHING

AEROBIC

FITNESS

MAINTAINING

AEROBIC

FITNESS

MANAGING WEIGHT

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Z 7 Tr e a d m i l l O w n e r ' s G u i d e

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Contents Z7 Series Thank You For Selecting a True Treadmill Table of Contents Introduction Model Differences ModelTop Features HereWhere to go from Here Console ConsoleLower Lower ConsoleZ7 Console Basic Operation Starting Your Treadmill Starting Your Treadmill SafelyAdjusting Speed and Incline Speed Incline AdjustmentSetting Your Weight Stopping Your Treadmill SafelyCalorie Expenditure Calculations Heart Rate Monitoring Monitoring Your Heart Rate UsingStrap TREADMILL’S Heart Rate Display Heart Rate DisplayContact Workout Setup Making Time AND/OR Distance Count Down InsteadPre-Set Program Details PRE-SET Program OperationTuning Your Workout Pre-Set Program Profiles Hill Interval WorkoutCardiovascular Workout Page Heart Rate Control Workouts HRC Introduction HRCHRC Types and a Workout Quick-Guide During Workout SetupEasy Steps to a Heart Rate Control Workout Choices During Workout Setup Tips on Warm UP StageDuring Your Workout HOWControls Your Heart Rate Examples WorkoutsCruise Control HOW Cruise Determines HOW to Excercise IntensityExamples and Cruise Control Heart Rate Control Safety Features More ExamplesUser Programs How to Record and Run User Programs HOW to Record RUN User ProgramsDesigning an Exercise Program What is CONCEPT?More F.I.T. Concept Overview METsUtilizing the F.I.T. Concept T. ConceptBeginning Your F.I.T. Program Beginning Your Exercise ProgramYour F.I.T. Program Establishing Aerobic Fitness Maintaining Managing Weight Establishing and Maintaining FitnessWeight and Sports Training Programs Care Maintenance Maintenance Schedules Daily Care and ServiceService MonthlyCalibration Incline Speed CalibrationError Codes Error Service CodesE6 Level and Blink Codes Diagnostics DiagnosticsError Code Important Safety Instructions Review for Your Safety Review for Your Safety Review for Your Safety Target Heart Rate Chart Appendix a Target Heart Rate Chart Appendix a Target Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table METs Explanation and Formulas Mets Specifications Appendix D Specifications Glossary Appendix E Glossary Tr e a d m i l l O w n e r s G u i d e Tr e a d m i l l O w n e r s G u i d e Heart rate, resting the morning, with vious three hours Tr e a d m i l l O w n e r s G u i d e VO2 see oxygen uptake Bibliography Bibliography Article URL Series Bikes Truefitness.com