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StarTrac S-TRc Treadmill Manual

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38
F.I.T. Principle
Every cardiovascular program should be developed based on frequency,
intensity 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 S SERIES 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
subjectively determine how hard the exercise feels
while working in a target training range. Descriptive
words correspond with a 0 through 10 rating scale.
The target 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 accompanying 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
contraction 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 programs 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 S SERIES TREADMILL. This feature gives you an incline range from 0% to 15%.
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
0
1
2
3
4
5
6
7
8
9
10
Nothing at all
Very, Very Easy
Very Easy
Easy
Moderate
Moderate/Strong
Strong
Very Strong
Very, Very Strong
Extremely Strong
Strongest
RPE SCALE
… 38 …


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