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 FeaturesF.I.T. Formula F.I.T. FormulaUnderstanding 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

400 Series specifications

The True Fitness 400 Series is a standout in the world of fitness equipment, combining advanced technology and user-centric design to deliver an exceptional workout experience. This series is catered to fitness enthusiasts who demand quality, performance, and durability in their exercise regimen.

One of the most notable features of the True Fitness 400 Series is its biomechanically sound design. Each piece of equipment is engineered to promote a natural range of motion, reducing the risk of injury while maximizing efficiency. This attention to biomechanics ensures that users can perform exercises comfortably and effectively, regardless of their fitness level.

The 400 Series is equipped with True's proprietary HRT (Heart Rate Training) technology, which allows users to monitor their heart rate in real-time during workouts. This feature encourages users to stay within their ideal heart rate zones, optimizing fat burning and cardiovascular health. The LED display provides clear feedback, making it easy for users to track their progress.

In addition to its advanced tracking capabilities, the True Fitness 400 Series incorporates self-cooling magnetic resistance, ensuring smooth and quiet operation. This technology not only enhances the overall user experience but also contributes to the machine’s durability, requiring less maintenance over time.

Another standout characteristic of the 400 Series is its versatility. It is designed with adjustable elements, allowing users to easily customize settings based on their individual body types and fitness goals. This adaptability makes the series suitable for a wide range of exercises, from low-impact workouts to high-intensity training.

The equipment in the 400 Series comes with a comprehensive selection of preset workout programs that cater to all fitness levels. Whether a beginner or an experienced athlete, users can benefit from tailored workouts that help them meet their goals. The user-friendly interface ensures that navigating these programs is straightforward, further enhancing the overall user experience.

The sleek and modern aesthetics of the True Fitness 400 Series also make it an attractive addition to any home gym. With its compact design, it fits comfortably in various spaces without sacrificing performance or functionality.

In summary, the True Fitness 400 Series is a perfect blend of advanced technology, ergonomic design, and aesthetic appeal, making it an exceptional choice for those serious about fitness. Its robust features, including HRT technology, self-cooling magnetic resistance, and user-adjustable settings, make it a top contender in the market for fitness equipment.
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