True Fitness Excel Series manual Establishing and Maintaining Fitness, Aerobic Fitness Maintaining

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Establishing and Maintaining Fitness

CHAPTER SEVEN: DESIGNING AN EXERCISE PROGRAM

Establishing

Aerobic

Fitness

Maintaining

Aerobic

Fitness

Managing Weight

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 composition 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.

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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 Stopping Your Treadmill Safely Starting And Stopping the Treadmill SafelyThis Chapter Basic OperationControl Pod / Primary Controls During your workout, press Using the KeyboardMy Wheel My WheelManual Operation Details Manual & Quick WorkoutsQuick Speed Workout Time Other Settings and Soft SelectSelect Monitoring Your Heart Rate Chest Strap Heart Rate MonitoringContact Heart Rate Contact Heart RateFor Best CHR Results Contact Heart Rate Changes in Grade Special WorkoutsRunning Running Speed IntervalsGlute Buster Classic Pre-Set WorkoutsLeg Shaper Speed Intervals Heart Rate Control Workouts Workout Introduction HRC IntroductionKinds Heart Rate Control Workouts HRC Types and a Workout Quick-GuideDuring Workout Setup Choices During Workout SetupDuring Your Workout Tips on the Warm Up Stage Tips and How HRC WorksWorkouts Cruise Control Examples and Cruise ControlMore Examples Examples Walking Workouts Using Cruise Control RunningPoints About Heart Rate Control Important Points About HRCHeart Rate Control Safety Features HRC SafetyUser Programs How to Record and Run User ProgramsRun User How ToGerkin Fitness Test Gerkin Fitness Test Using the Gerkin TestGerkin Test Accuracy of the Gerkin TestHRC Planner What HRC Planner Is Workout Suggestion Workout SuggestionFans on ES Audio and Fan AccessoriesFans on Fans on ESDesigning an Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedIntensity How Hard You Exercise METs More F.I.T. Concept OverviewTime How Long You Exercise Utilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramBeginning ProgramWorkout Brisk and Rhythmic Exercise Your F.I.T. ProgramCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramAerobic Fitness Maintaining Establishing and Maintaining FitnessWhen you are training to improve strength and performance Weight and Sports Training ProgramsCare Maintenance Important do not clean or wipe under the running belt Lubrication and CleaningExpert Service Treadbelt AdjustmentTreadbelt Tension Symptom Cause Solution Symptom/Solution GuideTreadbelt tracks left Error Codes Error CodesDiagnostics Service Messages Service MessagesTarget Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table METs Explanation and Formulas METs Explanation Formulas Expenditure CalorieReferences and Selected Readings BibliographyBibliography Appendix D Specifications Truefitness.com

Excel Series specifications

The True Fitness Excel Series represents a significant advancement in the realm of fitness equipment, designed for both commercial and home gym settings. Renowned for its durability and user-centric features, the Excel Series embodies the perfect blend of performance, safety, and comfort.

One of the standout features of the True Fitness Excel Series is its superior build quality. Constructed with heavy-duty materials, the equipment is designed to withstand intense workout sessions, making it ideal for both personal use and high-traffic gyms. The series includes various machines such as treadmills, ellipticals, and stationary bikes, each engineered to deliver exceptional reliability and long-lasting performance.

A key technological advancement in the Excel Series is the use of advanced console displays. The consoles are equipped with high-resolution screens that provide real-time workout data, including speed, distance, time, and heart rate. Users can easily track their progress and workout metrics for enhanced motivation and performance insights. Furthermore, the consoles often come with built-in fitness programs that cater to various fitness levels and goals, offering users the opportunity to diversify their training regimens.

The True Fitness Excel Series also prioritizes user comfort, featuring ergonomic designs that minimize the risk of injury. For example, the treadmills come with cushioned decks that absorb impact, providing a more comfortable running experience. Additionally, the equipment is designed with adjustability in mind; users can modify settings to suit their individual preferences, whether that be seat height on a stationary bike or incline levels on a treadmill.

Another notable characteristic of the Excel Series is its commitment to safety. Many of the machines are equipped with safety features such as emergency stop mechanisms, ensuring that users can quickly halt their workouts if needed. Stability is also maintained through well-designed bases and anti-slip surfaces, enhancing user confidence during use.

Moreover, connectivity is a significant aspect of the Excel Series. Many machines are compatible with fitness tracking apps, allowing users to sync their workout data with other devices, thus enhancing the overall fitness experience. This connectivity encourages users to set and achieve personal fitness goals more effectively.

In summary, the True Fitness Excel Series combines solid construction, advanced technologies, and thoughtful design features that cater to a wide range of fitness enthusiasts. Whether one is a casual gym-goer or a serious athlete, the Excel Series provides the tools necessary for achieving a healthier lifestyle in a safe and comfortable manner.
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