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550ZTX Treadmill Owner’s Guide
More F.I.T. Concept Overview
DESIGNING AN EXERCISE PROGRAM
52
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. The chart in Appendix B indicates
how much the effort changes with each percent of incline at
common speeds.
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 C for more details.
Time: 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.
DESIGNING AN EXERCISE
PROGRAM