True Fitness 540 Your Fitness Program, Determining Your Needs, Beginning Your Exercise Program

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The F.I.T. Formula

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THE F.I.T. FORMULA

(Frequency, Intensity,Time)

YOUR FITNESS PROGRAM

You can get valuable fitness benefits from your TRUE Treadmill. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The treadmill will also help you develop added muscle endurance and balanced strength throughout your body.

DETERMINING YOUR NEEDS

Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (Refer to chart on page 2-22.)

ItÕs also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines target heart rate as 60-75 percent of your maximum heart rate. This is high enough to condition, but well within safe limits. The AHA recommends that you aim for the lower part of the target zone (60 percent) during the first few months of your exercise program. As you gradually progress you can increase your target to 75 percent.According to the AHA, ÒExercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition. Exercise below 60 percent gives your heart and lungs little conditioning.Ó

In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of

fitness. Reducing the intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the previous chart reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.

WARNING: Consult your doctor to establish the exercise intensity (target heart rate zone) appropriate for your age and condition before beginning any exercise program.

BEGINNING YOUR EXERCISE PROGRAM

WARM-UP: Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breath more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Begin each workout by walking even if you plan to run. Start slowly, exploring different speeds until you can comfortably sustain your speed, a suggested minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be.

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 somelightstretchingtoenhanceyour flexibility.

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Contents Table Of Contents Safety Tips Electrical Requirements Setting UP Your TreadmillElectrical Requirement AssemblyParts Included Safety Features Keys WindowsControl Panel Functions 540/550 CI Cardiointeractive Control Panel True S.O.F.T. System is a Difference YOU can Feel Adjust the Feel with S.O.F.T. SelectManual Adjustment To END Workout BasicsQuick Start Programs if AvailablePrograms Cruise ControlPress Select Press Start Manual ModeBasics Quick StartPre Program Operating Instructions Press Select 500 HRC, 540 HRC/CI, 550 HRC/CIPre-Program Profiles Creating and Using User Programs HRC / CI Introduction Examples of HOW HRC can Work for YOU True Target Heart Rate Control How It WorksOperating Instructions 500/540/550 Heart Rate Control Press SELECT/PRESS StartBasic START-UP Model 500Z and 540Z ADJ MAX Speed + NEXT-SELECT Press Start ADJ Target + NEXT-SELECT Press StartADJ Time + NEXT-SELECT Press Start ADJ MX GRD + NEXT-SELECT Press StartBeginning Target HRC Hands Free Approaching TargetTarget + AT TargetAVG Heart Rate Dist Cals Time Cool Down Cool Down StageCruise Control Heart Rate Control Cruise Control Operating InstructionADJ MX SPD + NEXT-SELECT Press Start NEXT-SELECT Press StartADJ Work + NEXT-SELECT Press Start ADJ REST+ NEXT-SELECT Press StartWARM-UP Stage Beginning Interval HRC Hands Free21Cardiointeractive HRC Interval Operating Instructions Heart Rate Control Important Points Heart Rate Safety ParametersTarget Heart Rate Chart Beginning Your Exercise Program Your Fitness ProgramDetermining Your Needs Mets Using the F.I.T. FormulaUnderstanding T.FORMULA Managing Weight F.I.T. ChartBeginning Fitness Program Establishing Aerobic FitnessTreadbelt Lubrication Lubrication ProcedureTroubleshooting Guide E1INCLINE S2CLEANE1RANGE E1STALLIndividual Performance Chart Performance Chart

540 specifications

The True Fitness 540 is an advanced treadmill designed for both fitness enthusiasts and those seeking a reliable machine for home workouts. This model integrates innovative technology with user-centric features, creating an exercise experience that is both effective and enjoyable.

One of the standout features of the True Fitness 540 is its durable construction, ensuring longevity and stability during workouts. The treadmill boasts a commercial-grade frame, making it capable of handling rigorous daily use. Additionally, the running surface measures a generous 20 inches wide and 60 inches long, providing ample space for users of all sizes to run or walk comfortably.

In terms of technology, the True Fitness 540 is equipped with a powerful 3.0 HP motor that delivers quiet yet efficient performance. This motor allows for a maximum speed of 12 mph, catering to runners and those looking to intensify their training sessions. Furthermore, the treadmill’s incline feature offers a vertical range of up to 15%, promoting a more challenging workout by simulating hilly terrains.

The True Fitness 540's console is another notable aspect, featuring a vibrant LCD display that tracks essential workout metrics such as time, distance, calories burned, pace, and heart rate. Integrated heart rate monitoring is available via grips on the handlebars, or users can connect to a chest strap for more accurate readings. This allows for better tracking of fitness goals and overall health.

This treadmill offers numerous built-in workout programs, ranging from interval training to heart rate control, making it versatile for all fitness levels. Users can also customize their workouts to meet specific goals, ensuring that their routines remain engaging and effective.

To further enhance the workout experience, the True Fitness 540 includes Bluetooth connectivity. This feature allows users to sync their devices with fitness applications, providing an opportunity to track progress, set goals, and share achievements on social media. The treadmill’s cushioning system is designed to reduce impact on joints, making it an excellent choice for users who may have a history of injuries or those simply seeking a more comfortable cardio experience.

In summary, the True Fitness 540 stands out for its robust construction, advanced technology, and thoughtful design. With its powerful motor, adjustable incline, interactive console, and heart rate monitoring capabilities, this treadmill truly caters to a wide range of fitness enthusiasts, making it a valuable addition to any home gym.
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