True Fitness 540 manual Beginning Fitness Program, Establishing Aerobic Fitness, Athletic Training

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.