Establishing and Maintaining Fitness | True Fitness PS300, PS500

Establishing and Maintaining Fitness

CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM

Establishing

Aerobic

Fitness

Maintaining

Aerobic

Fitness

Managing Weight

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.

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.

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.

Exercise four to five times a week.

P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E

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True Fitness PS300, PS500, PS700, PS100 manual Establishing and Maintaining Fitness, Aerobic Fitness Maintaining

Contents

PS Series Treadmill Owners Guide Thank You For Selecting True Review for Your Safety Review for Your Safety Quick Start Guide Pause your workout by pressing Table of Contents Model Diﬀerences Starting And Stopping the Treadmill Safely Starting Stopping Your Treadmill Safely Basic Operation This Chapter Using the Keyboard Setting Time or Distance Targets Enter your weight and press Manual Operation Details Heart Rate Monitoring Monitoring Your Heart Rate Chest Strap Contact Heart Rate Contact Heart Rate Special Workouts Changes in Incline Running Running Speed IntervalsChanges in Speed Leg Shaper Classic Pre-Set WorkoutsGlute Buster = Incline = Speed Speed Intervals Heart Rate Control Workouts HRC Introduction Workout Introduction Easy Steps to a Heart Rate Control Workout To a Heart Important Points About HRC Points About Heart Rate Control How to Record and Run User Programs User Programs Run User Using a User ProgramHow To Create a User Program Clearing a User Program this will clear both user programs Audio and Video System For the PS 500/700 Treadmills Built-in Audio & Video System Connections Cable Connections Designing an Exercise Program Frequency How Often You Exercise F.I.T. Concept DeﬁnedIntensity How Hard You Exercise METs More F.I.T. Concept OverviewTime How Long You Exercise Utilizing the F.I.T. Concept Beginning Warm-Up Slow and Deliberate ExerciseProgram Cool-Down Slow and Relaxed Exercise Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Beginning a Fitness Program Establishing and Maintaining Fitness Aerobic Fitness Maintaining Weight and Sports Training Programs When you are training to improve strength and performance Care Maintenance Lubrication and Cleaning Important do not clean or wipe under the running belt Treadbelt Adjustment Expert Service Treadbelt Tension Target Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table ES.90 Treadmill Truefitness.com