True-fitness Z5 Elliptical User Manual download pdf (Page 37)

The F.I.T. Concept Defined

CREATING AN EXERCISE PLAN

Z5 Elliptical Owner’s Guide

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 elliptical at low workloads. As

you use your elliptical 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.

ONCEPT?

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True-fitness Z5 Elliptical User Manual Page 37