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The F.I.T. Concept Defined
CREATING AN EXERCISE PLAN
Z5 Bike Owner’s Guide
39
The workout portion of your exercise program consists of
three major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and muscle fitness. Improvements are
significantly smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise
must be sufficiently rigorous to strengthen your heart muscle
and condition your cardiovascular system. Only your doctor
can prescribe the target training heart range appropriate for
your particular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your
body adapt to new levels of exertion without unnecessary
strain.
If you are just beginning an exercise program, you may be
most comfortable using your bike at low workloads. As you
use your bike regularly, higher workloads may be more
comfortable and more effective.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
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
CREATING AN EXERCISE
PLAN
WHAT IS THE
F.I.T.
C
ONCEPT?