True Fitness 400 manual Frequency How Often You Exercise, Intensity How Hard

*MHR = maximum heart rate

The F.I.T. Formula

Frequency: How Often You Exercise

You should exercise three to five times a week to improve your cardiovascular and

muscle fitness.		FREQUENCY	INTENSITY	TIME
Improvements are
	BEGINNING	2-3 days/week	60-65% of MHR*	3-5 minutes
minimal with less	EXERCISE
	PROGRAM
frequent exercise.
	ESTABLISHING	3-4 days/week	60-75% of MHR*	12-20 minutes
	AEROBIC
Intensity: How Hard	FITNESS
You Exercise	MAINTAINING	4-6 days/week	70-85% of MHR*	20-30 minutes
	AEROBIC
	FITNESS

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 periods 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 overdoing it.

As your fitness level improves, you will need to increase your

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