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FITNESS TIPS & TECHNIQUES
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the tness of your lungs and heart − your body’s most important muscle. Aerobic
exercise tness is promoted by any activity that uses your large muscles (arms, legs, or buttocks, for
example). Your heart beats quickly and you breathe deeply. An aerobic exercise should form part of your
entire exercise routine.
WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
Always consult your physician before beginning any exercise program.
MUSCLE CHART
The exercise routine that is performed on the Trojan TR 1200 Treadmill will develop the lower body
muscle group as well as condition the circulatory system and provide a good aerobic workout. These muscle
groups are highlighted on the muscle chart below.
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
EXERCISE INTENSITY
To maximise the benets of exercising, it is important to exercise with the proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as your
target zone. You can nd your target zone in the table below.
During the rst few months of your exercise program, keep your heart rate near the low end of your target zone as
you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your
target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place 2 ngers
on your wrist. Take a 6 second heartbeat count and multiply the results by 10 to nd your heart rate. For
example, if your 6 second heartbeat count is 14, your heart rate is 140 beats per minute. (A 6 second count is
used because your heart rate will drop rapidly when you stop exercising).
Adjust the intensity of your exercise until your heart rate is at the proper level.
CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment, a
few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
tness will improve over the next 6 to 8 weeks. Don’t be discouraged if it takes longer. It’s important
to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your
aerobic tness, the harder you will have to work to stay in your target zone. Please remember these
essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently.
• Establish your target heart rate based on your age and condition.
#22M03T013.1 TR1200 Treadmill UM - Amendment.indd 30-31 2022/06/01 09:22
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