True Fitness TSX - Manual (Page 38)

ESX, TSXa + TSX Owner’s Guide
38
Using the F.I.T. Concept
Chapter Six: Designing An Exercise Program
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 TRUE ESX,
TSXa + TSX. Using the ESX, TSXa + TSX 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 ESX, TSXa + TSX 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.
Exercising below 60 percent gives your heart and lungs little
conditioning."
Your
Fitness
Program
Determining
Your Needs