True Fitness Z7 Series manual Beginning Your F.I.T. Program, Beginning Your Exercise Program

Beginning Your F.I.T. Program

SEVEN : DESIGNING AN EXERCISE PROGRAM

ESIGNING AN EXERCISE	PROGRAM
D

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 nor- mal the morning after exercising, your exertion may be too strenu- ous 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 medica- tion, 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 condi- tion before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breath more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Begin each workout by walking even if you plan to run. Start slowly, exploring different speeds until you can comfortably sustain your speed.

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.

BEGINNING

YOUR EXERCISE

PROGRAM

52

Z 7 Tr e a d m i l l O w n e r ' s G u i d e