Utilizing the F.I.T. Concept | True Fitness CS8.0 guide

UTILIZING THE F.I.T. CONCEPT

CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM

The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress.

You can get valuable fitness benefits from your CS 8.0 Bike. Using the bike 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 bike will also help you develop added muscle endurance and balanced strength throughout your body.

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:

205.8- (0.685 * age)

See Appendix A for the source of this formula.

To find your pulse, locate a vein on your neck or inside your wrist, then count beats for 10 seconds, then multiply by six.

It’s also important to know your target training zone or target heart rate. The American College of Sports Medicine (ACSM) suggests 55% to 65% for lower-conditioned users, 75% to 80% for moderately conditioned users, and up to 90% for well- conditioned users. (See Appendix D.)

USING

THE F.I.T.

CONCEPT

YOUR

FITNESS

PROGRAM

DETERMINING YOUR NEEDS

CS8.0 BIKES OWNER’S GUIDE	64

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True Fitness CS8.0 manual Utilizing the F.I.T. Concept

Contents

CS8.0 Upright and Recumbent Bike OWNER’S Guide Thank YOU for Selecting True Review for Your Safety Important Safety Instructions Accept Each Setting and Move to the Next ONE Quick Start Table of Contents TOP Features Fancy Features Basic Features Introduction TOP Features CHAPTER ONE INTRODUCTION Fancy Features Improved Maximum Heart Rate Estimates Instead Basic Features Riding Your Bike Riding Your Bike Workout Basics CHAPTER TWO RIDING Your Bike Riding Form Chapter TWO RIDING Your Bike Heart Rate Monitoring Chest Strap Heart Rate Monitoring Contact Heart Rate USE Contact Heart Rate CHR Getting the Most from CHR Display Display Keypad Layout CHAPTER THREE THE Display What the Keys do What the Keys do Upper Console HOW to Read Your Display Workout Setup Setting UP Your Workout During Your Workout Setting UP Your Workout CHAPTER FOUR WORKOUT Setup Personal Power Fine Control Bike Mode Manual Control Personal Power Fine Control CHAPTER FIVE MANUAL Control PRE-SET Workouts Workout Choices CHAPTER SIX PRE-SET Workouts Hill Workout Profiles Interval Workout Profiles Easy Intervals Sport Intervals Mets Program Level Chapter SIX PRE-SET Worouts Mets CHAPTER SIX PRE-SET Workout Heart Rate Control Introduction to HRC CHAPTER SEVEN HEART Rate Control Types of HRC Constant & Interval HRC HRC Ultra Overview Chapter SEVEN HEART Rate Control HRC Ultra Workout Interval HRC Ultra Workout Cruise Control Important Points about HRC Calorie Goal Workout Calorie Goal Workout Calorie Goal Workout CHAPTER EIGHT CALORIE Goal Workout Visual Explanation Designing Your OWN Workout Creating Your OWN Workout Custom Workouts Custom Intervals Creating Your OWN Workout CS8.0 Bikes OWNER’S Guide Custom Workouts Custom Intervals Fitness Test Fitness Test Test Introduction CHAPTER TEN FITNESS Test Proper Preparation & Behavior HOW the Test Works CHAPTER TEN Fitness Test HOW to USE Your Results Test Specific Issues Medical Ergometer Mode What These Modes do HOW These Modes are Different What These Modes do HOW These Modes are Different Other Functions Other FUN Stuff Other FUN Stuff CHAPTER TWELVE OTHER Functions Creating AN Exercise Plan F.I.T. Concept Defined Frequency How Often You Exercise Time How Long You Exercise Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Workout Brisk and Rhythmic Exercise Establishing & Maintaining Fitness Weight Management Sports Training Setup Mode Getting Into Setup Mode Customizable Options Odometers Getting Into Setup Mode CHAPTER FOURTEEN Setup Mode Chapter Fourteen Setup Mode Customizable Options More Custom Options CHAPTER FOURTEEN SETUP Mode Odometers Care and Maintenance HOW to Care for Your Bike Keeping Your Bike Clean CHAPTER FIFTEEN CARE and Maintenance Appendix a Target Heart Rate Chart Appendix a NEW Hrmax Equation Appendix B Appendix B VO2 MET Explanation Appendix C Appendix C Personal Power Calculation Appendix D Appendix D Fulltext.htm Specific Advice for Appendix E Appendix E Bibliography Bibliography URL Bibliography Truefitness.com