True-fitness Z9 Bedienungsanleitung PDF herunterladen (Seite 56)

Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

More F.I.T. Concept Overview

seven : desIGnInG an exerCIse proGram

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 exer

cise. 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. The chart

below indicates how much the effort changes with each percent of

incline at common speeds for a person weighing 155 pounds.

METs

One MET is the amount of energy your body uses when you're rest-

ing. 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.

Time: 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.

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True-fitness Z9 Bedienungsanleitung Seite 56