Utilizing the f.i.t. concept – True Manufacturing Company ES9.0 User Manual

Page 64

Advertising
background image

ES9.0 Recumbent Bike Owner’s Guide

64

Utilizing the F.I.T. Concept

chapter Thirteen: Designing an Exercise Program

Using

the F.I.T.

Concept

Your

Fitness

Program

Determining

Your Needs

The F.I.T. concept is 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 ES9.0 bike.

Using the bike 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 bike 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:

205.8 - (0.685 * age)

See Appendix A for the source of this formula.

To find your pulse, locate a vein on your neck or inside your

wrist, then count beats for 10 seconds, then multiply by six.

It’s also important to know your target training zone or target

heart rate. The American College of Sports Medicine (ACSM)

suggests 55% to 65% for lower-conditioned users, 75% to 80%

for moderately conditioned users, and up to 90% for well-

conditioned users. (See Appendix D.)

Advertising