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The F.I.T. Formula
2-22
THE F.I.T. FORMULA
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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.
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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. (Refer to chart on page 2-20.)
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% 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%) during the first few
months of your exercise program. As you
gradually progress you can increase your target
to 75%.
According to the AHA, “Exercise
above 75% of the maximum heart rate may
be too strenuous unless you are in excellent
physical condition. Exercise below 60%
gives your heart and lungs little conditioning.”
In addition to monitoring your heart rate as
you exercise, be certain of how quickly your
heart rate recovers. If your heart rate is over
120 beats per minute five minutes after
exercising, or is higher than normal the
morning after exercising, your exertion may
be too strenuous for your current level of
fitness. Reducing the intensity of your workout
is recommended.
The age-adjusted target heart rates indicated
in the previous chart reflect averages. A
variety of factors (including medication,
emotional state, temperature, and other
conditions) can affect the exercise heart rate
appropriate for you.
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You are not warmed up until you begin to
perspire lightly and breath more deeply.
Warming up prepares your heart and other
muscles for more intense exercise and helps
you avoid premature exhaustion. Begin each
workout by walking even if you plan to run.
Start slowly, exploring different speeds until
you can comfortably sustain your speed, a
suggested minimum of three minutes.
Perspiration on your brow is a good indicator
of a thorough warm-up. The older you are,
the longer your warm-up period should be.
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The workout trains and conditions your heart,
lungs, and muscles to operate more efficiently.
Increase exercise in response to your heart
rate to train and strengthen your cardiovascular
system. Concentrate on moving your arms and
legs smoothly. Walk naturally and avoid
jerking motions that can cause pulled
muscles, sprained joints, and loss of balance.
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Cooling down relaxes your muscles and gradually
lowers your heart rate. Slowly reduce your
workload until your heart rate is below 60% of
your maximum heart rate. The cool down
should last at least five minutes, followed by
some light stretching to enhance your flexibility.
Target Heart Rate Chart
2-21
WARNING!
Consult your physician to determine your target heart rate before using the heart rate control mode of this treadmill!
The above chart is to be used only as an average reference point and is in NO WAY a recommendation of your
personal abilities!
Medications may affect your heart rate.
Consult your physician for specific advice before exercising.
Do not use this treadmill if you have an acute illness, cold or fever.
STOP EXERCISING IF:
- YOU FEEL FAINT OR DIZZY.
- YOU EXCEED YOUR MAXIMUM HEART RATE SET BY YOUR PHYSICIAN.
AGE