Maintaining Aerobic Fitness, Managing Weight | True Fitness 400

Beginning Your Exercise Program

Maintaining Aerobic Fitness

If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout:

Exercise four to six days a week or on alternate days.

Try to reach and maintain 70-85 percent of your maximum heart rate with moderate to somewhat hard exercise.

Exercise for 20-30 minutes.

Managing Weight

Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and how often you exercise is more important than how hard you exercise.

Exercise four to five times a week.

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

Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Here are some tips to achieving your weight management goal:

Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress

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True Fitness 400 manual Maintaining Aerobic Fitness, Managing Weight

Contents

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