Your F.I.T. Program | True Fitness TSXa, ESX manual

YOUR F.I.T. PROGRAM

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly.

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.

ESX, TSXA + TSX OWNER’S GUIDE	40

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True Fitness TSXa, ESX manual Your F.I.T. Program, Workout Brisk and Rhythmic Exercise, Cool-Down Slow and Relaxed Exercise

Contents

ESX, TSXa + TSX Owners Guide Thank YOU for Selecting True Review for Your Safety Important Safety Instructions Accept each setting and move to the next one by pressing Quick Start Table of Contents Basic Operation Chapter ONE Chapter ONE Basic Operation Stride AdjustmentAuto Stride Workout SAVE/RECALL Data Display ESX + Tsxa Console ESX +TSXA Console TSX Console TSX Console Using the Exercise Arms Use the upper-body exercise arms with pedaling Use the balance bar Use the exercise arms aloneKeep your hands free ESX Upper Exercise Arms Heart Rate Monitoring Contact Heart Rate For Best CHR Results Breathing & CHR Accuracy Display Chapter TWO Your Display CHAPTER TWO THE Display ESX, Tsxa + TSX Upper Panel Display ESX + Tsxa Lower Panel Display TSX Lower Panel Starts a workout Chapter Three Working OUT on ESX, Tsxa + TSXMIX3 Chapter THREE WORKING OUT Stand on Side and Pull Arms Step off Glute Buster CHAPTER THREE WORKING OUT UPPER-BODY and LEG Shaper PRE-SET Workouts Chapter Four Workout Choices CHAPTER FOUR PRE-SET Workouts Hill Workout Profiles Rolling Hills ONE BIG Hill Easy Intervals Sport Intervals Heart Rate Control Chapter Five Introduction to HRC CHAPTER FIVE HEART Rate Control Constant Heart Rate Control Types of HRCCruise Control Important Points about HRC Designing AN Exercise Program Chapter SIX What is the F.I.T. CONCEPT? CHAPTER SIX DESIGNING AN Exercise ProgramFrequency How Often You Exercise Intensity How Hard You Exercise METs Time How Long You Exercise Using the F.I.T. Concept Your F.I.T. Program Warm-Up Slow and Deliberate Exercise Your F.I.T. Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness Program Establishing and Maintaining Fitness Here are some tips to achieving your weight management goal When you are training to improve strength and performance Target Heart Rate Chart Appendix a Appendix a Target Heart Rate Chart Specifications Appendix B Appendix B Specifications Display LCD LED Data Readouts Truefitness.com