Beginning Fitness Program, F.I.T. Chart

2-25	The F.I.T. Formula

BEGINNING 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 exercise.

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.

ESTABLISHING AEROBIC FITNESS

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.

MAINTAINING AEROBIC FITNESS

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.

MANAGING WEIGHT

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.

•Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise.

•Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Here are some tips to achieving your weight management goal:

•Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. Do not eat close to bedtime.

•Exercise before meals. Moderate exercise will help suppress your appetite.

•Take exercise breaks throughout the day to help increase metabolism (calorie expenditure).

ATHLETIC TRAINING

When you are training to improve strength and performance:

•Exercise four to five days a week.

•Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.

•Exercise for 30 minutes or longer.

THE F.I.T. CHART

	FREQUENCY	INTENSITY	TIME
BEGINNING	2-3 times/week	60-65% of MHR*	3-5 minutes
EXERCISE	2-3 times/week	60-65% of MHR*	3-5 minutes
PROGRAM
ESTABLISHING	3-4 days/week	60-75% of MHR*	12-20 minutes
AEROBIC	3-4 days/week	60-75% of MHR*	12-20 minutes
FITNESS
MAINTAINING	4-6 days/week	70-85% of MHR*	20-30 minutes
AEROBIC	4-6 days/week	70-85% of MHR*	20-30 minutes
FITNESS

*MHR = maximum heart rate

WARNING: These strategies are intended for average healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or if you feel faint or have any discomfort when you exercise- STOP! Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down.

550 SERIES, 500 SERIES, 450 SERIES specifications

True Fitness is a prominent name in the fitness equipment industry, known for its high-quality treadmills, ellipticals, and exercise bikes. Among the standout offerings are the 450 Series, 500 Series, and 550 Series, each designed to cater to different fitness enthusiasts while maintaining True Fitness' commitment to durability, performance, and user experience.

The True Fitness 450 Series is ideal for those seeking a solid foundation in their fitness journey. It features a robust frame designed to withstand heavy use, making it perfect for both home gyms and commercial settings. The console is user-friendly, incorporating simple controls and a clear display that allows users to easily track their progress. With multiple workout programs, the 450 Series caters to varying fitness levels, ensuring that both beginners and seasoned athletes can find an appropriate challenge. Additionally, the treadmill is equipped with a patented Soft System deck that minimizes impact on joints, promoting longer workouts and minimizing the risk of injury.

Moving up to the 500 Series, this line enhances the user experience with advanced technology and features. It includes a larger display that provides comprehensive workout stats, including heart rate and calories burned. The 500 Series also offers more workout options, including customizable profiles that allow users to tailor their sessions according to personal goals. Another significant advancement is the integration of heart rate monitoring, which can be achieved through built-in sensors or wireless chest straps. This feature allows users to stay within their targeted heart rate zones and enhance their cardiovascular workouts.

The 550 Series represents the pinnacle of True Fitness' offerings, incorporating premium materials and cutting-edge technology. This series boasts a high-definition touchscreen display that connects seamlessly to fitness apps and provides extensive tracking capabilities. The built-in virtual coaching feature offers users real-time feedback, enhancing their training efficiency. The 550 Series is also equipped with advanced cushioning technology, ensuring maximum comfort during high-impact activities. With enhanced durability and performance specifications, it is designed for serious athletes who demand nothing less than the best.

In summary, the True Fitness 450, 500, and 550 Series cater to a diverse range of fitness needs. From the foundational elements of the 450 Series to the innovations in the 500 Series and the premium features of the 550 Series, True Fitness continues to set the standard for quality and functionality in fitness equipment. Whether for home use or commercial environments, these series provide the tools necessary for effective and enjoyable workouts.

The F.I.T. Formula