True-fitness Z9 Bedienungsanleitung PDF herunterladen (Seite 58)

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

Beginning Your F.I.T. Program

seven : desIGnInG an exerCIse proGram

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 nor

mal the morning after exercising, your exertion may be too strenu

ous for your current level of fitness. Reducing the intensity of your

workout is recommended.

The age-adjusted target heart rates indicated in the chart in

Appendix A reflect averages. A variety of factors (including medica-

tion, emotional state, temperature, and other conditions) can affect

the exercise heart rate appropriate for you.

Warning: Consult your doctor to establish the exercise

intensity (target heart rate zone) appropriate for your age and condi

tion before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

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 good suggestion is a 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.

desIgnIng an exercIse

prograM

BegInnIng

our exercIse

rograM

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True-fitness Z9 Bedienungsanleitung Seite 58