ESX Touchscreen Owner’s Guide
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Your F.I.T. Program
Chapter Four: Designing An Exercise Program
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and
muscles to operate more efficiently. Increase exercise in
response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on moving your arms and
legs smoothly.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate
is below 60 percent of your maximum heart rate. The cool
down should last at least five minutes, followed by some light
stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a week to get into the
habit of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.
Summary of Contents for ESX Touchscreen Elliptical
Page 1: ...ESX Touchscreen Elliptical Owner s Guide truefitness com 800 426 6570 1 636 272 7100 ...
Page 40: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate ...
Page 42: ...Appendix B Specifications The Size and Performance Attributes of Your ESX Touchscreen ...
