True Z8.1e, Owner'S Manual, Page: 104 / 173

Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e
104
C
REA
TING
AN
E
XER
CISE
P
LAN
More F.I.T. Concept Overview
C
REATING AN
E
XERCISE
P
LAN
regular exercise. Never exceed your target heart rate zone.
Increase the workload on the elliptical 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.
T
ime: 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.