The F.I.T Forumula
28
exercise log to monitor your progress.
Your Fitness Program
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.
Determining Your Needs
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
0
1
2
3
4
5
6
7
8
9
10
11
12
1
1.8 1.9 2.0 2.2 2.3 2.5 2.6 2.7 2.9 3.0
3.1
3.3
3.4
2
2.5 2.8 3.1 3.4 3.6 3.9 4.2 4.5 4.7 5.0
5.3
5.6
5.8
3
3.3 3.7 4.1 4.5 5.0 5.4 5.8 6.2 6.6 7.0
7.4
7.8
8.3
4
5.6 6.0 6.4 6.8 7.2 7.7 8.1 8.5 8.9 9.3
9.7 10.1 10.6
5
8.7 9.0 9.3 9.7 10.0 10.4 10.7 11.1 11.4 11.8 12.1 12.4 12.8
6
10.2 10.6 11.0 11.4 11.8 12.3 12.7 13.1 13.5 13.9 14.3 14.7 15.2
7
11.7 12.2 12.7 13.2 13.6 14.1 14.6 15.1 15.6 16.1 16.5 17.0 17.5
8
13.3 13.8 14.4 14.9 15.5 16.0 16.6 17.1 17.7 18.2 18.8 19.3 19.9
9
14.8 15.4 16.0 16.6 17.3 17.9 18.5 19.1 19.7 20.4 21.0 21.6 22.2
10
16.3 17.0 17.7 18.4 19.1 19.8 20.4 21.1 21.8 22.5 23.2 23.9 24.6
Grade
Speed
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Note:
Calorie expenditure rate is different for walking and
running. True assumes you are walking if the treadmill speed
is 3 mph or below, and running if the speed is 5 mph or
higher. In between 3 and 5 mph, True doesn’t know if you are
walking or running, so we use an in-between value.
