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True Fitness P100, PS50 manual Beginning Your F.I.T. Program, Warm-Up Slow and Deliberate Exercise

Models: P100

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Beginning

Beginning

Your

Exercise

Program

Beginning Your F.I.T. Program

 F: D  E P

In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness. Reducing the intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the chart in Appendix A reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.

Warning: Consult your doctor to establish the exercise intensity (target heart rate zone) appropriate for your age and condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breathe deeper. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Start slowly, exploring different workloads until you can comfortably sustain your exercise level. A good suggestion is a minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be.

PS50 & PS100 Owner’s Guide

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True Fitness P100 manual Beginning Your F.I.T. Program, Warm-Up Slow and Deliberate Exercise, PS50 & PS100 Owner’s Guide

Contents

PS50 & PS100 Recumbent & Upright Bike Owner’s Guide Thank You For Selecting True I S I Review for Your SafetyPS50 & PS100 Owner’s Guide Just Get On and Ride Starting Up Pausing Your Workout Change the Data Quick Start GuidePS50 & PS100 Owner’s Guide DisplayMaintenance Table of ContentsSpecifications PS50 & PS100 Owner’s GuideUsing the Chest Strap Using Contact Heart Rate Getting Comfortable Using Your Heart Rate to ExerciseRiding Your Bike Chapter One8 PS50 & PS100 Owner’s Guide Getting ComfortableSeat Adjustment Upright Bike Seat Adjustment  O R Y BPS50 & PS100 Owner’s Guide Riding Efficiently and ComfortablyFoot Position Pedal Cadence Breathing  O R Y BUsiMonitoringthe ChestYour HeartStrapRate 10 PS50ES&9PS100.Owner’sOwner’sGuideGuide O R Y B Monitoring Your Heart RatePS50 & PS100 Owner’s Guide Using the Chest Strap MonitorChest Strap Heart Rate Monitoring  O R Y B12 PS50 & PS100 Owner’s Guide Contact Heart Rate O R Y B A Note on CHR AccuracyPS50 & PS100 Owner’s Guide For Best ResultsFor Best Results  O R Y BChapter Two The DisplayYour Display The Upper Panel The Lower Panel Chapter 6 Care and Maintenance T T D Your Display16 PS50 & PS100 Owner’s Guide METs Your METs rate PS50 & PS100 Owner’s GuideHeart Rate In beats per minute bpm  T T DPS50 PS100 Owner’s GuideT T D Pre-set Programs Selects desired program profileChapter Three Manual and Pre-Set ProgramsHow These Modes Work Program Profiles How Your Bike Controls Your Workout20 PS50 & PS100 Owner’s Guide How These Modes WorkProgram Profiles C-V Workout Weight Loss Hill IntervalPS50 & PS100 Owner’s Guide Program ProfilesHeart Rate Control Constant HRC HRC Options and Information Target Heart Rate ChartChapter Four Heart Rate Control Programs Important Points About HRC F H R C 24 PS50 & PS100 Owner’s GuideHow These Modes Work PS50 & PS100 Owner’s Guide How These Modes WorkTypes of HRC Maximum Heart Rate And Target Heart Rate  F H R C26 PS50 & PS100 Owner’s Guide Heart Rate Control Programs F H R C Constant HRC Cruise Control F H R C Important Points About HRCPS50 & PS100 Owner’s Guide Designing an Exercise Program Weight Management A Sports Training ProgramChapter Five The F.I.T. Concept Defined Utilizing the F.I.T. ConceptFrequency How Often You Exercise The F.I.T. Concept DefinedIntensity How Hard You Exercise 30 PS50 & PS100 Owner’s GuideTime How Long You Exercise More F.I.T. Concept OverviewPS50 & PS100 Owner’s Guide METsUsing the F.I.T Concept Your Fitness Program Determining Your Needs Utilizing the F.I.T. Concept32 PS50 & PS100 Owner’s Guide Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramPS50 & PS100 Owner’s Guide Beginning Your Exercise ProgramWorkout Brisk and Rhythmic Exercise Your F.I.T. Concept ContinuedCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing Aerobic Fitness Maintaining Aerobic Fitness Establishing and Maintaining FitnessPS50 & PS100 Owner’s Guide Managing Weight Weight Management36 PS50 & PS100 Owner’s Guide Sports Training A Sports Training ProgramPS50 & PS100 Owner’s Guide How to Care for Your Bike Care and MaintenanceChapter Six Chapter 6 Care and Maintenance S C  M 40 PS50 & PS100 Owner’s GuideThe F.I.T. Concept Defined Maximum Heart Rate and Target Heart RAte Appendix AAppendix A PS50 & PS100 Owner’s Guide Appendix ATarget Heart Rate Chart Check with Your Physician Appendix APS50 & PS100 Owner’s Guide Appendix B SpecificationsAppendix B 46 PS50 & PS100 Owner’s Guide Appendix BWeight Recumbent, 180 pounds Maximum User Weight 350 pounds Specifications and operation subject to change without notice865 Hoff Road O’Fallon, MO 800.426.6570 Specifications subject to changetruefitness.com F o u n d e d 1 9 8