PS900, PS1100 Treadmill Owner’s Guide
30
Your F.I.T. Program
Chapter Five: Designing an Exercise Program
Workout: Brisk and Rhythmic Exercise
Working out trains and conditions your heart, lungs, and muscles
so your body can operate more efficiently. Gradually increase
the intensity of your workout to strengthen your cardiovascular
system. Concentrate on moving your arms and legs smoothly.
Walk naturally and avoid jerking motions that can cause pulled
muscles, sprained joints and loss of balance.
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 day 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 PS900
Page 1: ...Treadmill Owner s Guide truefitness com 800 426 6570 1 636 272 7100 ...
Page 37: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate ...
Page 39: ...Appendix B METs Table How Speed and Incline Affect Workload Expressed in METs ...
Page 40: ...PS900 PS1100 Treadmill Owner s Guide 40 Appendix B Chart for Mets ...
Page 41: ...Appendix C Specifications The Size and Performance Attributes of Your PS900 PS1100 ...
