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Utilizing the F.I.T. Concept
DESIGNING AN EXERCISE PROGRAM
550ZTX Treadmill Owner’s Guide
53
The F.I.T. concept and chart are 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
Treadmill. Using the treadmill 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
treadmill 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. The formula to calculate
average maximum heart rate for one minute is 220 beats per
minute minus your 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 Heart Association (AHA) defines
target heart rate as 60-75 percent of your maximum heart
rate. This is high enough to condition, but well within safe
limits. The AHA recommends that you aim for the lower part
of the target zone (60 percent) during the first few months of
your exercise program. As you gradually progress you can
increase your target to 75 percent. According to the AHA,
"Exercise above 75 percent of the maximum heart rate may be
too strenuous unless you are in excellent physical condition.
Exercise below 60 percent gives your heart and lungs little
conditioning."
DESIGNING AN EXERCISE
PROGRAM
USING THE
F.I.T. CONCEPT
YOUR FITNESS
PROGRAM
DETERMINING
YOUR NEEDS