True CS4.0, Owner'S Manual

Page: 42 / 59

CS Treadmill Owner’s Guide
42
Utilizing the F.I.T. Concept
chapter seven: designing an exercise program
Using the
F.I.T. Concept
Your Fitness
Program
Determining
Your Needs
The F.I.T. concept and chart are 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
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.
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
target 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."