True Fitness Touchscreen Elliptical - Manual (Page 33)

ESX Touchscreen Owner’s Guide
33
What is the F.I.T. Concept?
Chapter Four: Designing An Exercise Program
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and muscle fitness. Improvements are
significantly smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise
must be sufficiently rigorous to strengthen your heart muscle
and condition your cardiovascular system. Only your doctor
can prescribe the target training heart range appropriate for
your particular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate.
The first increase may be necessary after two to four weeks
of regular exercise. Never exceed your target heart rate zone.
Increase the workload on the ESX Touchscreen to raise your
heart rate to the level recommended by your doctor.