The F.I.T. Formula

2-26

BEGINNING 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 exercise.

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.

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.

¥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 your appetite.

¥Take exercise breaks throughout the day to help increase metabolism (calorie expenditure).

ATHLETIC TRAINING

When you are training to improve strength and performance:

¥Exercise four to five days a week.

¥Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.

¥Exercise for 30 minutes or longer.

THE F.I.T. CHART

 

FREQUENCY

INTENSITY

TIME

BEGINNING

2-3 times/week

60-65% of MHR*

3-5 minutes

EXERCISE

PROGRAM

 

 

 

ESTABLISHING

3-4 days/week

60-75% of MHR*

12-20 minutes

AEROBIC

FITNESS

 

 

 

MAINTAINING

4-6 days/week

70-85% of MHR*

20-30 minutes

AEROBIC

FITNESS

 

 

 

*MHR = maximum heart rate

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.

WARNING: These strategies are intended for average healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or if you feel faint or have any discomfort when you exercise- STOP! Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down.

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True Fitness 540 Beginning Fitness Program, Establishing Aerobic Fitness, Maintaining Aerobic Fitness, Athletic Training
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540 specifications

The True Fitness 540 is an advanced treadmill designed for both fitness enthusiasts and those seeking a reliable machine for home workouts. This model integrates innovative technology with user-centric features, creating an exercise experience that is both effective and enjoyable.

One of the standout features of the True Fitness 540 is its durable construction, ensuring longevity and stability during workouts. The treadmill boasts a commercial-grade frame, making it capable of handling rigorous daily use. Additionally, the running surface measures a generous 20 inches wide and 60 inches long, providing ample space for users of all sizes to run or walk comfortably.

In terms of technology, the True Fitness 540 is equipped with a powerful 3.0 HP motor that delivers quiet yet efficient performance. This motor allows for a maximum speed of 12 mph, catering to runners and those looking to intensify their training sessions. Furthermore, the treadmill’s incline feature offers a vertical range of up to 15%, promoting a more challenging workout by simulating hilly terrains.

The True Fitness 540's console is another notable aspect, featuring a vibrant LCD display that tracks essential workout metrics such as time, distance, calories burned, pace, and heart rate. Integrated heart rate monitoring is available via grips on the handlebars, or users can connect to a chest strap for more accurate readings. This allows for better tracking of fitness goals and overall health.

This treadmill offers numerous built-in workout programs, ranging from interval training to heart rate control, making it versatile for all fitness levels. Users can also customize their workouts to meet specific goals, ensuring that their routines remain engaging and effective.

To further enhance the workout experience, the True Fitness 540 includes Bluetooth connectivity. This feature allows users to sync their devices with fitness applications, providing an opportunity to track progress, set goals, and share achievements on social media. The treadmill’s cushioning system is designed to reduce impact on joints, making it an excellent choice for users who may have a history of injuries or those simply seeking a more comfortable cardio experience.

In summary, the True Fitness 540 stands out for its robust construction, advanced technology, and thoughtful design. With its powerful motor, adjustable incline, interactive console, and heart rate monitoring capabilities, this treadmill truly caters to a wide range of fitness enthusiasts, making it a valuable addition to any home gym.
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