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Utilizing the F.I.T. Concept
CREATING AN EXERCISE PLAN
Z7 Bike Owner’s Guide
43
The F.I.T. concept is 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 Bike.
Using the bike 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 bike 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. One formula to calculate
average maximum heart rate for one minute is:
220 - 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 College of Sports Medicine (ACSM)
suggests 55% to 65% for lower-conditioned users, 75% to 80%
for moderately conditioned users, and up to 90% for well-
conditioned users.
CREATING AN EXERCISE
PLAN
USING THE
F.I.T. CONCEPT
YOUR F
ITNESS
PROGRAM
D
ETERMINING
YOUR NEEDS