True Fitness Z9, Z8 manual Utilizing the F.I.T. Concept, Using the, Your Fitness Program

Utilizing the F.I.T. Concept

seven : Designing an Exercise Program

Using the

F.I.T. Concept

Your Fitness Program

The F.I.T. concept and chart are designed to help you begin a pro- gram tailored to your needs. You may wish to keep an exercise log to monitor your progress.

You can get valuable fitness benefits from your True Treadmill. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The treadmill will also help you develop added muscle endurance and balanced strength throughout your body.

ing iDgnes isean Exerc m Progra

Determining Your Needs

Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (See chart in Appendix A.)

It's also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines tar- get heart rate as 60-75 percent of your maximum heart rate. This is high enough to condition, but well within safe limits. The AHA recommends that you aim for the lower part of the target zone (60 percent) during the first few months of your exercise program. As you gradually progress you can increase your target to 75 percent. According to the AHA, "Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition. Exercise below 60 percent gives your heart and lungs little conditioning."

Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

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