True Fitness CSX - Manual (Page 32)

CSX Elliptical Owner’s Guide
32
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 CSX Elliptical.
Using the CSX 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 CSX 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."
Using the F.I.T. Concept
chapter Five: Creating an Exercise Plan
Using
the F.I.T.
Concept
Your
Fitness
Program
Determining
Your Needs