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The f.i.t. concept defined, F.i.t. c, Requency: how often you exercise – True Fitness Z5 Series User Manual

Page 57: Ntensity: how hard you exercise

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The F.I.T. Concept Defined

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The workout portion of your exercise program consists of three

major variables: Frequency, Intensity, and Time.

F

requency: 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.

I

ntensity: How Hard You Exercise

Intensity of exercise is reflected in your heart rate. Exercise must

be sufficiently rigorous to strengthen your heart muscle and condi-

tion 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 are just beginning an exercise program, you may be most

comfortable walking at a speed of 1-2 mph. As you use your tread-

mill regularly, higher speeds may be more comfortable and more

effective.

Inability to maintain a smooth, rhythmic motion suggests that your

speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes, you

are probably exercising too hard.

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