True Manufacturing Company PS/50 manual Weight & Sports Training Programs

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WEIGHT & SPORTS TRAINING PROGRAMS

CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM

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 your metabolism and caloric expenditure.

When you are training to improve strength and performance:

Exercise four to five days a week. Alternate exercise days between intervals of hard to very hard exercise and easy to moderate exercise.

Exercise for 30 minutes or longer.

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.

SPORTS TRAINING

PS50 RECUMBENT BIKE OWNER’S GUIDE 32

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Contents Recumbent Bike OWNER’S Guide Thank YOU for Selecting True Review for Your Safety Quick Start Table of Contents Riding Your Bike This ChapterGetting Comfortable CHAPTER ONE RIDING Your BikeRiding Efficiently & Comfortably Using the Chest Strap Chest Strap Heart Rate Monitoring Using Contact Heart Rate Getting the Best Results Possible Display Display Upper Panel Lower PanelYour Display CHAPTER TWO THE DisplayUpper Panel Lower Panel Pre-set Workouts Selects desired workout profilePRE-SET Workouts HOW These Modes Work Workout ProfilesHOW These Modes Work Workout Profiles Heart Rate Control HRC Introduction CHAPTER FOUR HEART Rate ControlConstant HRC Cruise Control HRC Workouts Important Points about HRC Creating AN Exercise Program What is the F.I.T. CONCEPT? Frequency How Often You ExerciseMETs Using the F.I.T. Concept Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseWorkout Brisk and Rhythmic Exercise Establishing & Maintaining Fitness Weight & Sports Training Programs Care and Maintenance HOW to Care for Your BikeHOW to Care for Your Bike Appendix a Target Heart Rate Chart Appendix aAppendix B Appendix B Truefitness.com
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