Workout: Brisk And Rhythmic Exercise; Cool-Down: Slow And Relaxed Exercise; Beginning A Fitness Program - True Fitness Z7 Owner's Manual

Your F.I.T. Program Continued
C E P
REATING AN XERCISE LAN

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and
muscles to operate more efficiently. Increase exercise in
response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on exercising smoothly.

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate
is below 60 percent of your maximum heart rate. The cool
down should last at least five minutes, followed by some light
stretching to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a day to get into the
habit of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.
Z 7 B i k e O w n e r ' s G u i d e
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