Cool-Down Slow and Relaxed Exercise | True Fitness 400 guide

Beginning Your Exercise Program

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target heart rate zone, exercise several times a day to get into the habit of exercising.

Try to reach and maintain 60-65 percent of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65 percent of your maximum heart rate.

Begin exercising in three to five minute sessions.

Establishing Aerobic Fitness

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

Exercise three to five days a week.

Rest at least two days per week.

Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.

Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

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True Fitness 400 manual Cool-Down Slow and Relaxed Exercise, Beginning a Fitness Program, Establishing Aerobic Fitness

Contents

Series Residential Treadmill Manual/Pre-Program/Heart Rate Control Innovative frame Suspension systems Table of Contents Safety Instructions Important Safety Instructions Safety Instructions Setting Up Your Treadmill Setting Up Your Treadmill Important Electrical Requirements Assembly AssemblyHardware Kit Assembly Treadbelt Adjustment Treadbelt Adjustment Treadbelt Tension Control Panel Functions Basic Treadmill Operation Setting Your WeightBasic Treadmill Operation Starting Your Treadmill Safely Using the Heart Rate Transmitter Strap Monitoring Your Heart Rate HRC model only Treadmill’s Heart Rate Display Quick Reference Operating InstructionsQuick Reference Operating Instructions For a Manually-Controlled Workout Manual Operation Manual Operation Programmed Workouts Making Time and/or Distance Count Down instead of Up Programmed Workouts User Programs User ProgramsHeart Rate Control Workout Heart Rate Control Workout HRC Workout SetupHow the HRC system controls your heart rate Three Stages of a Heart Rate Control Workout Warm Up Stage Heart Rate Control Stage Cool Down Stage Cruise Control Cruise Control Examples of Running Workouts Examples of Walking WorkoutsExamples of How HRC Can Work For You Important Points About Heart Rate Control Important Points About Heart Rate Control Heart Rate Control Safety Features How Target Heart Rate Works F.I.T. Formula F.I.T. FormulaUnderstanding the F.I.T. Formula Intensity How Hard Frequency How Often You ExerciseYou Exercise METs Using the F.I.T. FormulaTime How Long You Exercise Your Fitness Program F.I.T ForumulaDetermining Your Needs AGE Warm-Up Slow and Deliberate Exercise Beginning Your Exercise ProgramBeginning Your Exercise Program Workout Brisk and Rhythmic Exercise Beginning a Fitness Program Cool-Down Slow and Relaxed ExerciseEstablishing Aerobic Fitness Managing Weight Maintaining Aerobic Fitness Care and Maintenance Care and MaintenanceSports Training Regular Cleaning Treadbelt Lubrication Troubleshooting Guide Symptom Cause Solution Diagnostics Diagnostics Error Messages Diagnostics Service Messages E2OVERSPEED Founded Hoff Road ’Fallon, MO Specifications subject to change Rev /02True is a registered trademark