True Fitness ES9.0 + ES7.0 - Manual (Page 50)

ES Treadmills Owner’s Guide
50
RxHRC Setup
Chapter Six: RxHRC
RxHRC Creates a 21- to 24-week training program with a progressive
increase in workout intensity and duration. This program is based on a
few simple parameters from you, the user, including: age, resting heart
rate, current activity level, and fitness goal. RxHRC workouts typically
range from 15 minutes at the beginning of a training program to 40
minutes by week 21.
If you are a new user, you will be asked a few personal questions: age,
resting heart rate, current activity level, and fitness goal.
How to measure your resting heart rate: in general, sit very still,
gentle breathing, no distractions, and no talking. Best results come first
thing in the morning, with no food or caffeine intake for at least three
hours. Measure with your fingers against well-known pulse points like
your wrist or your neck, and count for at least 30 seconds, then convert
to a beats-per-minute number.
Current activity level: choose from not active, moderately active (20 –
60 minutes of moderate to vigorous activity per week), and very active
(more than 60 minutes of moderate to vigorous activity per week). See
workout suggestion section for how this selection affects your training
program as follows:
If you chose “inactive” as your current activity level, the training program
will be a 24-week program recommending three workout days per week
for the first three weeks, four days per week for the next 13 weeks, and
five days per week for the final eight weeks, followed by a four-day-per-
week maintenance program.
If you chose “moderately active” or “very active” as your current activity
level, the training program will be a 21-week program recommending
four days per week for the first 13 weeks, and five days per week for
the final eight weeks, followed by a four-day-per-week maintenance
program.
RxHRC
Setup