True Manufacturing Company ES9.0 Bicycle User Manual


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ES9.0 Bikes Owner’s Guide
28
Utilizing the F.I.T. Concept
 F: D  E P
Your
Fitness
Program
Determining
Your Needs
The F.I.T. concept is designed to help you begin a program
tailored to your needs. You may wish to keep an exercise log to
monitor your progress.
YoucangetvaluablefitnessbenefitsfromyourTRUEBike.Us-
ing the bike regularly may increase the ability of your heart and
lungs to supply oxygen and nutrients to exercising muscles over
an
extended period of time. The bike will also help you develop
added muscle endurance and balanced strength throughout your
body.
Calculate your maximum heart rate as a first step in developing
your fitness program. One formula to calculate average maxi-
mum heart rate for one minute is:
220 - Age
To find your pulse, locate a vein on your neck or inside your
wrist, then count beats for ten seconds, then multiply by six.
It’s also important to know your target training zone or target
heartrate.TheAmericanCollegeofSportsMedicine(ACSM)
suggests55%to65%forlower-conditionedusers,75%to80%
for moderately conditioned users, and up to 90% for well-condi-
tioned users.
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