True Fitness 400 manual F.I.T Forumula, Your Fitness Program, Determining Your Needs

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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