Beginning your f.i.t. program – True Fitness Cs5.0 User Manual

Page 44

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CS Treadmill Owner’s Guide

44

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and

muscles to operate more efficiently. Increase exercise in

response to your heart rate to train and strengthen your

cardiovascular system. Concentrate on moving your arms and

legs smoothly. Walk naturally and avoid jerking motions that

can cause pulled muscles, sprained joints, and loss of balance.

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your

heart rate. Slowly reduce your workload until your heart rate

is below 60 percent of your maximum heart rate. The cool

down should last at least five minutes, followed by some light

stretching to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target

heart rate zone, exercise several times a day to get into the habit

of exercising.

Try to reach and maintain 60-65 percent of your maximum

heart rate. Alternate exercise with periods of rest until you can

sustain 12 continuous minutes of exercise at 60-65 percent of

your maximum heart rate.

Begin exercising in three to five minute sessions.

Beginning Your F.I.T. Program

chapter seven: designing an exercise program

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