True Fitness CSX - Manual (Page 34)

CSX Elliptical Owner’s Guide
34
Your F.I.T. Program Continued
chapter Five: Creating an Exercise Plan
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. 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.