True Fitness CS8 Owner's Manual page 90

Appendix D
Training should be three to five days per week at between 55%
Specific Advice
and 90% maximum heart rate. Deconditioned individuals should
For
stay between 55% and 64%. Total duration of training should be
Cardio
between 20 and 60 minutes, with the time varying inversely with
fitness and
intensity. High-intensity, short duration exercise is generally only
Body
recommended when training for non-athletic competition.
Composition
Adequate exercise intensity requires the use of large muscle
groups, which typically means legs and buttocks. In some cases,
shoulders and upper back muscles used in rigorous swimming
will be adequate.
Resistance training should consist of one set of 8 to 10 exercises
Specific Advice
that stimulate all the major muscle groups, two to three days
For Muscular
a week. Multiple sets will not necessarily provide greater
Strength
benefits, especially considering the significantly increased time
and Flexibility
requirements and adherence difficulties.
Flexibility exercises should stretch the major muscle groups a
minimum of two to three times a week, and should include both
static and dynamic techniques.
CS 8.0 Owner's Guide 103