True Fitness 400 Series manual F.I.T Forumula, Your Fitness Program, Determining Your Needs

Page 31

The F.I.T Forumula

exercise log to monitor your progress.

Treadmill Speed and Grade vs. METs

Grade

 

 

 

 

0

2

3

4

5

6

7

8

9

10

11

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1

1.8

2.0

2.2

2.3

2.5

2.6

2.7

2.9

3.0

3.1

3.3

3.4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2

2.5

3.1

3.4

3.6

3.9

4.2

4.5

4.7

5.0

5.3

5.6

5.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3

3.3

4.1

4.5

5.0

5.4

5.8

6.2

6.6

7.0

7.4

7.8

8.3

 

Speed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4

5.6

6.4

6.8

7.2

7.7

8.1

8.5

8.9

9.3

9.7

10.1

10.6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5

8.7

9.3

9.7

10.0

10.4

10.7

11.1

11.4

11.8

12.1

12.4

12.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6

10.2

11.0

11.4

11.8

12.3

12.7

13.1

13.5

13.9

14.3

14.7

15.2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7

11.7

12.7

13.2

13.6

14.1

14.6

15.1

15.6

16.1

16.5

17.0

17.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8

13.3

14.4

14.9

15.5

16.0

16.6

17.1

17.7

18.2

18.8

19.3

19.9

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9

14.8

16.0

16.6

17.3

17.9

18.5

19.1

19.7

20.4

21.0

21.6

22.2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10

16.3

17.7

18.4

19.1

19.8

20.4

21.1

21.8

22.5

23.2

23.9

24.6

Note: Calorie expenditure rate is different for walking and running. True assumes you are walking if the treadmill speed is 3 mph or below, and running if the speed is 5 mph or higher. In between 3 and 5 mph, True doesn’t know if you are walking or running, so we use an in-between value.

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

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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 Assembly AssemblyHardware Kit Assembly Treadbelt Adjustment Treadbelt AdjustmentTreadbelt Tension Control Panel Functions Starting Your Treadmill Safely Setting Your WeightBasic Treadmill Operation Basic Treadmill OperationMonitoring Your Heart Rate HRC model only Using the Heart Rate Transmitter StrapFor a Manually-Controlled Workout Quick Reference Operating InstructionsQuick Reference Operating Instructions Treadmill’s Heart Rate DisplayManual Operation Manual OperationMaking Time and/or Distance Count Down instead of Up Programmed WorkoutsProgrammed Workouts User Programs User ProgramsHeart Rate Control Workout Heart Rate Control Workout HRC Workout SetupHow the HRC system controls your heart rate Three Stages of a Heart Rate Control Workout Heart Rate Control Stage Warm Up StageCool Down Stage Cruise Control Cruise ControlExamples of Running Workouts Examples of Walking WorkoutsExamples of How HRC Can Work For You Important Points About Heart Rate Control Important Points About Heart Rate ControlHow Target Heart Rate Works Heart Rate Control Safety Features F.I.T. Formula F.I.T. Formula Understanding the F.I.T. Formula Intensity How Hard Frequency How Often You ExerciseYou Exercise METs Using the F.I.T. FormulaTime How Long You Exercise Your Fitness Program F.I.T ForumulaDetermining Your Needs AGE Workout Brisk and Rhythmic Exercise Beginning Your Exercise ProgramBeginning Your Exercise Program Warm-Up Slow and Deliberate ExerciseBeginning a Fitness Program Cool-Down Slow and Relaxed ExerciseEstablishing Aerobic Fitness Maintaining Aerobic Fitness Managing WeightCare and Maintenance Care and MaintenanceSports Training Treadbelt Lubrication Regular CleaningSymptom Cause Solution Troubleshooting GuideDiagnostics Error Messages DiagnosticsE2OVERSPEED Diagnostics Service MessagesFounded Hoff Road ’Fallon, MO Specifications subject to change Rev /02True is a registered trademark
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