UTILIZING THE F.I.T. CONCEPT
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
The F.I.T. concept is designed to help you begin a program 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 Bike. Us- ing the bike 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 bike will also help you develop added muscle endurance and balanced strength throughout your body.
Calculate your maximum heart rate as a first step in developing your fitness program. One formula to calculate average maxi- mum heart rate for one minute is:
220 - 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.
It’s also important to know your target training zone or target heart rate. The American College of Sports Medicine (ACSM) suggests 55% to 65% for
YOUR
FITNESS
PROGRAM
DETERMINING YOUR NEEDS
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