F.I.T. Principle
Every cardiovascular program should be developed based on frequency, intensi-
ty and duration.
1) Frequency - the number of exercise sessions per week.
Regular exercise should be performed at least three or four days a week to
be beneficial, although fewer sessions may be sufficient for some. Those in
superior physical condition typically train five to seven days per week.
2) Intensity - how hard each exercise is.
Intensity is dependent upon one’s fitness level. The range established by
American College of Sports Medicine is 60% to 90% of maximal heart rate.
If you are a beginning exerciser, maintaining an intensity level around 60%
is beneficial. Typically, an estimated heart rate range is determined using a
formula of 220-Age, factoring in resting heart rate, then multiplying by the
desired percentage. See the accompanying chart on this page.
The STAR TRAC PRO S / PRO / PRO ELITE TREADMILL offers both
contact heart rate grips and heart rate strap compatibility, providing for easy
monitoring of your heart rate during your workout. However, if you need to
monitor your pulse manually, find the carotid or radial artery with your index
finger, take a ten second count and multiply by six to determine your heart rate.
Another common method for measuring workout
intensity is Rate of Perceived Exertion (RPE). This
method provides a scale in which an exerciser can sub-
jectively determine how hard the exercise feels while
working in a target training range. Descriptive words
correspond with a 0 through 10 rating scale. The tar-
get range to exercise is between 4 and 6 on the rating
scale. (This is a great method to use for those taking
medications that effect one’s heart rate and for those
who want to fine tune how to be in touch with how
their bodies respond to exercise). See the accompany-
ing chart on this page.
3) Time - the duration of each exercise session.
The optimum duration of an exercise session depends on the intensity. Typically, an exercise session lasts for at least 20 to 30
minutes, although highly conditioned individuals often train continuously for an hour or longer. The duration of training is
sometimes increased while intensity is decreased. This happens early in the training program to prepare the musculoskeletal
system for vigorous exercise and to reduce the chance of injury.
REMEMBER: Use the F.I.T. principle as a guide to establish your program, however, make sure that you pay attention to how
your body feels. Under-exercising may not be adequate for desired results. However, over-exercising can lead to injuries. Be sure
to start slowly, and pace yourself.
The Cool Down
A gradual cool down helps prevent blood from pooling in your legs which may result in feeling light headed and dizzy. Active con-
traction by continuous movement of your legs and arms during the cool down helps pump blood back to your heart and brain. It
is also important to stretch your muscles during the cool down. Use stretching exercises similar to those done during the warm up
(see muscles listed in the warm up section). Stretching in this phase can be held for a longer period to help avoid muscle stiffness.
CLIMBING THE CONDITIONING LADDER - SUGGESTED
PROGRAMS
The programs outlined below were developed by the director of services at the Lutheran General Hospital in Illinois. They were
developed to help maintain or improve one’s level of fitness, depending on the current fitness level. Follow each of the 6 week pro-
grams as they move in progression. Once Program V is achieved, continue at this same level of intensity for continued programs,
however, add variety by changing around workouts per week, duration or add interval training (high intensity mixed with low
intensity 70% - 90%). To add variety to intensity make, use of the incline feature on the Star Trac PRO /PRO S Treadmill. This
feature gives you an incline range from 0% to 15%.
STAR TRAC PRO S / PRO / PRO ELITE TREADMILL O
WNER
’
S
M
ANUAL
41
Determining your Target
Heart Rate Range
LOWER TARGET HEART RATE
220
- ________ Your Age
= ________ Estimated Max. Heart Rate
- ________ Your Resting Heart Rate
= ________ Value
X ________ 60%
= ________ Estimated Target
+ ________ Your Resting Heart Rate
= ________ Target Heart Rate @ 60%
UPPER TARGET HEART RATE
220
- ________ Your Age
= ________ Estimated Max. Heart Rate
- ________ Your Resting Heart Rate
= ________ Value
X ________ 80%
= ________ Estimated Target
+ ________ Your Resting Heart Rate
= ________ Target Heart Rate @ 80%
Lower Target Heart Rate
Upper Target Heart Rate
