True Fitness Excel ES 5.0, Руководство пользователя

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Utilizing the F.I.T. Concept
C
HAPTER
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EVEN
: D
ESIGNING AN
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XERCISE
P
ROGRAM
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."
Using the
F.I.T. Concept
Your Fitness
Program
Determining
Your Needs
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