True Fitness 400 manual Frequency How Often You Exercise, Intensity How Hard

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*MHR = maximum heart rate

The F.I.T. Formula

Frequency: How Often You Exercise

You should exercise three to five times a week to improve your cardiovascular and

	muscle fitness.		FREQUENCY	INTENSITY	TIME
	muscle fitness.
	Improvements are
	Improvements are	BEGINNING	2-3 days/week	60-65% of MHR*	3-5 minutes
	minimal with less	EXERCISE
	minimal with less	PROGRAM
	frequent exercise.
	frequent exercise.	ESTABLISHING	3-4 days/week	60-75% of MHR*	12-20 minutes
		ESTABLISHING	3-4 days/week	60-75% of MHR*	12-20 minutes
		AEROBIC
	Intensity: How Hard	FITNESS
	Intensity: How Hard
	You Exercise	MAINTAINING	4-6 days/week	70-85% of MHR*	20-30 minutes
	You Exercise	AEROBIC
		AEROBIC
		FITNESS

Intensity of exercise is reflected in your heart rate.

Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system. Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition.

Start with exercise that stimulates you to breathe more deeply.

Alternate periods of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain.

If you are just beginning an exercise program, you may be most comfortable walking at a speed of 1-2 mph. As you use your treadmill regularly, higher speeds may be more comfortable and more effective.

Inability to maintain a smooth, rhythmic motion suggests that your speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes, you are probably overdoing it.

As your fitness level improves, you will need to increase your

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Contents Residential Treadmill Manual/Pre-Program/Heart Rate Control SeriesSuspension systems Innovative frameTable of Contents Important Safety Instructions Safety InstructionsSafety Instructions Setting Up Your Treadmill Setting Up Your TreadmillImportant Electrical Requirements Hardware Kit AssemblyAssembly Assembly Treadbelt Adjustment Treadbelt AdjustmentTreadbelt Tension Control Panel Functions Basic Treadmill Operation Setting Your WeightBasic Treadmill Operation Starting Your Treadmill SafelyMonitoring Your Heart Rate HRC model only Using the Heart Rate Transmitter StrapQuick Reference Operating Instructions Quick Reference Operating InstructionsTreadmill’s Heart Rate Display For a Manually-Controlled WorkoutManual Operation Manual OperationMaking Time and/or Distance Count Down instead of Up Programmed WorkoutsProgrammed Workouts Heart Rate Control Workout User ProgramsUser Programs How the HRC system controls your heart rate HRC Workout SetupHeart Rate Control Workout Three Stages of a Heart Rate Control Workout Heart Rate Control Stage Warm Up StageCool Down Stage Cruise Control Cruise ControlExamples of How HRC Can Work For You Examples of Walking WorkoutsExamples of Running Workouts Important Points About Heart Rate Control Important Points About Heart Rate ControlHow Target Heart Rate Works Heart Rate Control Safety FeaturesUnderstanding the F.I.T. Formula F.I.T. FormulaF.I.T. Formula You Exercise Frequency How Often You ExerciseIntensity How Hard Time How Long You Exercise Using the F.I.T. FormulaMETs Determining Your Needs F.I.T ForumulaYour Fitness Program AGE Beginning Your Exercise Program Beginning Your Exercise ProgramWarm-Up Slow and Deliberate Exercise Workout Brisk and Rhythmic ExerciseEstablishing Aerobic Fitness Cool-Down Slow and Relaxed ExerciseBeginning a Fitness Program Maintaining Aerobic Fitness Managing WeightSports Training Care and MaintenanceCare and Maintenance Treadbelt Lubrication Regular CleaningSymptom Cause Solution Troubleshooting GuideDiagnostics Error Messages DiagnosticsE2OVERSPEED Diagnostics Service MessagesTrue is a registered trademark Specifications subject to change Rev /02Founded Hoff Road ’Fallon, MO