True Fitness Z5 Series - Manual (Page 58)

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e
More F.I.T. Concept Overview
seven
: d
esIGnInG an
e
xerCIse
p
roGram
5
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 exer-
cise. 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. The chart
below indicates how much the effort changes with each percent of
incline at common speeds for a person weighing 155 pounds.
METs
One MET is the amount of energy your body uses when you're rest-
ing. 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 C for more details.
T
ime: 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.
d
es
Ign
Ing
an
e
x
er
c
Ise
p
r
ogr
a
M