True Fitness Excel Series manual Your F.I.T. Program, Workout Brisk and Rhythmic Exercise

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Your F.I.T. Program Continued

CHAPTER SEVEN: 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.

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E X C E L S E R I E S O W N E R ’ S G U I D E

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Contents

Page Thank You For Selecting True Review for Your Safety Review for Your Safety Quick Start Guide Table of Contents Model Diﬀerences Adds to ES Starting And Stopping the Treadmill Safely Starting Stopping Your Treadmill SafelyBasic Operation This ChapterUsing the Keyboard Control Pod / Primary Controls During your workout, pressMy Wheel My WheelManual & Quick Workouts Manual Operation DetailsOther Settings and Soft Select Quick Speed Workout TimeSelect Heart Rate Monitoring Monitoring Your Heart Rate Chest StrapContact Heart Rate Contact Heart RateFor Best CHR Results Contact Heart Rate Special Workouts Changes in GradeRunning Speed Intervals RunningClassic Pre-Set Workouts Glute BusterLeg Shaper Speed Intervals Heart Rate Control Workouts HRC Introduction Workout IntroductionHRC Types and a Workout Quick-Guide Kinds Heart Rate Control WorkoutsChoices During Workout Setup During Workout SetupDuring Your Workout Tips and How HRC Works Tips on the Warm Up StageExamples and Cruise Control Workouts Cruise ControlExamples Walking Workouts Using Cruise Control Running More ExamplesImportant Points About HRC Points About Heart Rate ControlHRC Safety Heart Rate Control Safety FeaturesHow to Record and Run User Programs User ProgramsHow To Run UserGerkin Fitness Test Using the Gerkin Test Gerkin Fitness TestAccuracy of the Gerkin Test Gerkin TestHRC Planner What HRC Planner Is Workout Suggestion Workout SuggestionAudio and Fan Accessories Fans on ESFans on ES Fans onDesigning an Exercise Program F.I.T. Concept Deﬁned Frequency How Often You Exercise Intensity How Hard You Exercise More F.I.T. Concept Overview METsTime How Long You Exercise Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseBeginning ProgramYour F.I.T. Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Aerobic Fitness MaintainingWeight and Sports Training Programs When you are training to improve strength and performanceCare Maintenance Lubrication and Cleaning Important do not clean or wipe under the running beltTreadbelt Adjustment Expert ServiceTreadbelt Tension Symptom/Solution Guide Symptom Cause SolutionTreadbelt tracks left Error Codes Error CodesService Messages Diagnostics Service MessagesTarget Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table METs Explanation and Formulas METs Explanation Formulas Calorie ExpenditureBibliography References and Selected ReadingsBibliography Appendix D Specifications Truefitness.com