ES9.0 Recumbent Bike Owner’s Guide
63
More F.I.T. Concept Overview
chapter Thirteen: Designing an Exercise Program
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate.
The first increase may be necessary after two to four weeks
of regular exercise. Never exceed your target heart rate zone.
Increase the workload on the bike to raise your heart rate to the
level recommended by your doctor.
METs
One MET is the amount of energy your body uses when you’re
resting. If a physical activity has an equivalent of 6 METs,
its energy demands are six times that of your resting state.
The MET is a useful measurement because it accounts for
differences in body weight. See
Appendix C
for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles.
The longer you are able to sustain exercise within your target
heart range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous
minutes at your training heart rate.
Summary of Contents for ES9.0
Page 1: ...truefitness com 800 426 6570 1 636 272 7100 ES9 0 Recumbent Bike Self Generating Owner s Guide...
Page 18: ...ES9 0 Recumbent Bike Owner s Guide 18 Keypad Layout chapter Three The Display...
Page 77: ...Appendix A Maximum Heart Rate and Target Heart RAte Appendix A...
Page 78: ...ES9 0 recumbent Bike Owner s Guide 37 Appendix A Target Heart Rate Chart...
Page 80: ...Appendix B Maximal Oxygen Uptake and METs Appendix B...
Page 83: ...Appendix C Details on How the ES9 0 Bike Controls Your Exercise Intensity Appendix C...
Page 89: ...Appendix E Specifications Appendix E...
Page 91: ...Bibliography References and Selected Readings Bibliography...
Page 94: ...F o u n d e d 1 9 8 1 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 110308...
