T S 1 O W N E R ’ S G U I D E
The F.I.T. Concept Defined
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
54
CREATING AN
EXERCISE PLAN
What is
the F.I.T.
Concept?
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve your
cardiovascular and muscle fitness. Improvements are significantly
smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise must be
sufficiently rigorous to strengthen your heart muscle and condition
your cardiovascular system. Only your doctor can prescribe the
target training heart range appropriate for your particular needs
and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable using your TS1 at low workloads. As you use your TS1
regularly, higher workloads may be more comfortable and more
effective.
If you feel out of breath before you have exercised 12 minutes, you
are probably exercising too hard.
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase
the workload on the TS1 to raise your heart rate to the level
recommended by your doctor.
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