More f.i.t. concept overview – True Fitness PS75 User Manual

Page 26

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PS Treadmills Owner’s Guide

26

More F.I.T. Concept Overview

Chapter Four: Designing an Exercise Program

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 speed and/or incline on the treadmill to raise your

heart rate to the level recommended by your doctor. The incline

feature can be used to greatly increase the workload without

increasing speed.

METs

One MET is the amount of energy your body uses when you're

resting. If a physical activity has an equivalent of 6 METs, its

energy demands are 6 times that of your resting state. The MET

is a useful measurement because it accounts for differences in

body weight. See Appendix B for more details.

Time: How Long You Exercise

Sustained exercise conditions your heart, lungs, and muscles.

The longer you are able to sustain exercise within your target

heart range, the greater the aerobic benefits.

To begin, maintain two to three minutes of steady, rhythmic

exercise and then check your heart rate.

The initial goal for aerobic training is 12 continuous minutes.

Increase your workout time approximately one or two minutes

per week until you are able to maintain 20-30 continuous

minutes at your training heart rate.

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