True Fitness 540 manual Understanding T.FORMULA, Mets, Using the F.I.T. Formula

Page 30

2-25

The F.I.T. Formula

UNDERSTANDING THE

F.I.T.FORMULA

The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time.

FREQUENCY: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle

Increase the speed and/or incline on the treadmill to raise your heart rate to the level recommended by your doctor. The incline feature can be used to greatly increase the workload without increasing speed. The chart below indicates how much the effort changes with each percent of grade at popular speeds for a person weighing 155 pounds.

fitness. Improvements are minimal with less frequent exercise.

INTENSITY: How Hard You Exercise 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

METS

One MET is the amount of energy your body uses when youÕre resting. If a physical activity has an equivalent of six METS, its energy demands are six times that of your resting state. The MET is a useful measurement, because it accounts for differences in body weight.

MPH

2.0

2.5

3.0

3.5

4.0

Minutes

30

24

20

17

15

per mile

 

 

 

 

 

 

METS

METS

METS

METS

METS

Grade %

 

 

 

 

 

0

2.5

2.9

3.3

3.7

4.1

1

2.8

3.3

3.7

4.2

4.6

2

3.1

3.6

4.1

4.7

5.2

3

3.4

3.9

4.5

5.1

5.7

4

3.7

4.3

5.0

5.6

6.3

5

3.9

4.7

5.4

6.1

6.8

6

4.2

5.0

5.8

6.6

7.4

7

4.5

5.3

6.2

7.1

7.9

8

4.7

5.7

6.6

7.6

8.5

9

5.0

6.0

7.1

8.0

9.0

10

5.3

6.4

7.5

8.5

9.6

11

5.6

6.7

7.9

9.0

10.1

12

5.9

7.1

8.3

9.5

10.7

13

6.1

7.4

8.7

10.0

11.2

14

6.4

7.7

9.1

10.5

11.8

15

6.7

8.1

9.5

10.9

12.3

16

7.0

8.4

10.0

11.4

12.9

 

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 workload in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone.

TIME: How Long You Exercise

Sustained exercise conditions your heart, lungs, and muscles. The longer you are able to sustain exercise within your target heart range, the greater the aerobic benefits.

¥To begin, maintain two to three minutes of steady, rhythmic exercise, then check your heart rate.

¥The initial goal for aerobic training is 12 continuous minutes.

¥Increase your workout time approximately one or two minutes per week until you are able to maintain 20-30 continuous minutes at your training heart rate.

USING THE F.I.T. FORMULA

The F.I.T. formula and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress.

Page 29 Page 31
Image 30
Page 29 Page 31
Contents Table Of Contents Safety Tips Setting UP Your Treadmill Electrical RequirementsAssembly Parts IncludedElectrical Requirement Safety Features Windows KeysControl Panel Functions 540/550 CI Cardiointeractive Control Panel Adjust the Feel with S.O.F.T. Select Manual AdjustmentTrue S.O.F.T. System is a Difference YOU can Feel Quick Start BasicsTo END Workout Programs if AvailableCruise Control ProgramsBasics Manual ModePress Select Press Start Quick StartPre Program Operating Instructions 500 HRC, 540 HRC/CI, 550 HRC/CI Press SelectPre-Program Profiles Creating and Using User Programs HRC / CI Introduction True Target Heart Rate Control How It Works Examples of HOW HRC can Work for YOUPress SELECT/PRESS Start Basic START-UP Model 500Z and 540ZOperating Instructions 500/540/550 Heart Rate Control ADJ Time + NEXT-SELECT Press Start ADJ Target + NEXT-SELECT Press StartADJ MAX Speed + NEXT-SELECT Press Start ADJ MX GRD + NEXT-SELECT Press StartTarget + Approaching TargetBeginning Target HRC Hands Free AT TargetCool Down Stage AVG Heart Rate Dist Cals Time Cool DownCruise Control Operating Instruction Cruise Control Heart Rate ControlADJ Work + NEXT-SELECT Press Start NEXT-SELECT Press StartADJ MX SPD + NEXT-SELECT Press Start ADJ REST+ NEXT-SELECT Press StartBeginning Interval HRC Hands Free WARM-UP Stage21Cardiointeractive HRC Interval Operating Instructions Heart Rate Safety Parameters Heart Rate Control Important PointsTarget Heart Rate Chart Your Fitness Program Determining Your NeedsBeginning Your Exercise Program Using the F.I.T. Formula Understanding T.FORMULAMets Beginning Fitness Program F.I.T. ChartManaging Weight Establishing Aerobic FitnessLubrication Procedure Treadbelt LubricationTroubleshooting Guide E1RANGE S2CLEANE1INCLINE 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.
Top Page Image Contents