True Manufacturing Company ES9.0 Bicycle User Manual


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ES9.0 Bikes Owner’s Guide
30
Your F.I.T. Program
 F: D  E P
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and mus-
cles to operate more efficiently. Increase exercise in response
to your heart rate to train and strengthen your cardiovascular
system. Concentrate on exercising smoothly.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate is
below60percentofyourmaximumheartrate.Thecooldown
should last at least five minutes, followed by some light stretch-
ing to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart
rate zone, exercise several times a day to get into the habit of
exercising.
Trytoreachandmaintain60-65percentofyourmaximum
heart rate. Alternate exercise with periods of rest until you can
sustain12continuousminutesofexerciseat60-65percentof
your maximum heart rate.
Beginexercisinginthreetofiveminutesessions.
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