True Fitness 550ZTX - Manual (Page 55)

The F.I.T. Concept Defined
D
ESIGNING AN
E
XERCISE
P
ROGRAM
5 5 0 Z T X T r e a d m i l l O w n e r ’ s G u i d e 51
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 condition 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 treadmill 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.
D
ESIGNING
AN
E
XER
CISE
P
R
OGRAM
W
HAT IS THE
F.I.T.
C
ONCEPT
?