True Manufacturing Company Z5.4 F.I.T. Concept Defined, Frequency How Often You Exercise

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THE F.I.T. CONCEPT DEFINED

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

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 fitness. Improvements are significantly smaller 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 days of moderate and easy 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 exercising too hard.

Z5.4 & Z5 TREADMILL OWNER’S GUIDE

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Contents Treadmill Thank YOU for Selecting True Review for Your Safety Important Safety InstructionsReview for Your Safety Quick Start Table of Contents Starting and Stopping Treadmill Safely Basic Operation This ChapterUsing the Keyboard CHAPTER ONE BASIC OperationManual & Quick Workouts Other Settings Heart Rate Monitoring Chapter ONE BASIC OperationContact Heart Rate For Best CHR Results Contact Heart Rate Classic PRE-SET Workouts Glute Buster LEG Shaper Cardio ChallengeCHAPTER ONE BASIC Operation Sports Training SpeedKeys Goal Focused WorkoutsQuick Weight Loss Weight LossConsole Operation Console Operation CHAPTER TWO KEYBOARD/CONSOLEHeart Rate Control HRC Introduction CHAPTER THREE HRC WorkoutsHRC Types & Workout Guide CHAPTER THREE HRC WorkoutsWorkout Setup Pressing any key other than or will exit HRC mode During Your WorkoutTips and HOW HRC Works Examples and Cruise Control More Examples Important Points about HRC HRC Safety CHAPTER THREE HRC WorkoutsHOW to Record and RUN User Programs Custom WorkoutsHOW to Record and RUN User Programs Gerkin Fitness Test Your Fitness Level Accuracy of the Gerkin Fitness TestYour Fitness Level CHAPTER FIVE GERKIN Fitness TestAccuracy of the Gerkin Test Designing AN Exercise Program F.I.T. Concept Defined Frequency How Often You ExerciseT. Concept Overview METsUtilizing the F.I.T. Concept Beginning Your F.I.T. Program Beginning Your Exercise ProgramYour F.I.T. Program Establishing and Maintaining Fitness Weight & Sports Training Programs Here are some tips to achieving your weight management goalCare Maintenance Lubrication and Cleaning CHAPTER SEVEN CARE and MaintenanceTreadbelt Adjustment Chapter SEVEN CARE and MaintenanceTreadbelt Tension SYMPTOM/SOLUTION Guide Symptom Cause SolutionTreadbelt tracks left Error Codes E2OVERSPEEDService Messages Target Heart Rate Chart Appendix a Target Heart Rate Chart Specifications Specifications YESBibliography References and Selected ReadingsBibliography Bibliography Truefitness.com