beautypg.com

More f.i.t. concept overview – True Fitness PS500 User Manual

Page 30

background image

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.

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.

P

E R F O R M A N C E

S

E R I E S

O

W N E R

S

G

U I D E

More F.I.T. Concept Overview

C

HAPTER

F

IVE

: D

ESIGNING

AN

E

XERCISE

P

ROGRAM

33

This manual is related to the following products: