True Fitness PS1100 Workout Brisk and Rhythmic Exercise, Cool-Down Slow and Relaxed Exercise

YOUR F.I.T. PROGRAM

CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM

Workout: Brisk and Rhythmic Exercise

Working out trains and conditions your heart, lungs, and muscles so your body can operate more efficiently. Gradually increase the intensity of your workout to strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walk naturally and avoid jerking motions that can cause pulled muscles, sprained joints and loss of balance.

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.

PS900, PS1100 TREADMILL OWNER’S GUIDE 30