ES Treadmills Owner’s Guide
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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.
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.
T
ime: 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.
F.I.T. Concept Overview
Chapter Eight: Designing an Exercise Program
Summary of Contents for Excel ES 7.0
Page 1: ...ES9 0 ES7 0 Treadmill Owner s Manual truefitness com 800 426 6570 1 636 272 7100 ...
Page 27: ...ES Treadmills Owner s Guide 27 Console Operation Chapter Two Display ES9 0 Display ...
Page 28: ...ES Treadmills Owner s Guide 28 Console Operations Chapter Two Display ES7 0 Display ...
Page 70: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a ...
Page 71: ...ES Treadmills Owner s Guide 71 Appendix A Target Heart Rate Chart ...
Page 72: ...Specifications appendix b ...
Page 74: ...Bibliography References and Selected Readings bibliography ...
