| UTILIZING THE F.I.T. CONCEPT |
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| CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM |
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The F.I.T. concept and chart are designed to help you begin |
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USING |
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a program tailored to your needs. You may wish to keep an | THE F.I.T. |
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exercise log to monitor your progress. | CONCEPT |
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You can get valuable fitness benefits from your TRUE treadmill. |
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YOUR |
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Using the treadmill regularly may increase the ability of your | FITNESS |
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heart and lungs to supply oxygen and nutrients to exercising | PROGRAM |
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muscles over an extended period of time. The treadmill will |
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also help you develop added muscle endurance and balanced |
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strength throughout your body. |
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Calculate your maximum heart rate as a first step in developing |
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DETERMINING | ||||
your fitness program. The formula to calculate average | YOUR NEEDS |
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maximum heart rate for one minute is 220 beats per minute |
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minus your age. To find your pulse, locate a vein on your neck |
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or inside your wrist, then count beats for ten seconds, then |
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multiply by six. (See chart in Appendix A.) |
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It's also important to know your target training zone or target |
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heart rate. The American Heart Association (AHA) defines |
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target heart rate as |
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rate. This is high enough to condition, but well within safe |
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limits. The AHA recommends that you aim for the lower part |
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of the target zone (60 percent) during the first few months |
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of your exercise program. As you gradually progress you can |
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increase your target to 75 percent. According to the AHA, |
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"Exercise above 75 percent of the maximum heart rate may be |
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too strenuous unless you are in excellent physical condition. |
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Exercise below 60 percent gives your heart and lungs little |
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conditioning." |
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| Z5.4 & Z5 TREADMILL OWNER’S GUIDE | 40 | ||
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