T S 1 O W N E R ’ S G U I D E
Utilizing the F.I.T. Concept
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
More F.I.T. Concept Overview
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
56
CREATING AN
EXERCISE PLAN
The F.I.T. concept is designed to help you begin a program tailored
to your needs. You may wish to keep an exercise log to monitor
your progress.
You can get valuable fitness benefits from your TS1. Using the
TS1 regularly may increase the ability of your heart and lungs to
supply oxygen and nutrients to exercising muscles over an extended
period of time. The TS1 will also help you develop added muscle
endurance and balanced strength throughout your body.
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average maximum
heart rate for one minute is:
205.8 - (0.685 * age)
See Appendix A for the source of this formula.
To find your pulse, locate a vein on your neck or inside your wrist,
then count beats for ten seconds, then multiply by six.
It’s also important to know your target training zone or target heart
rate. The American College of Sports Medicine (ACSM) suggests
55% to 65% for lower-conditioned users, 75% to 80% for moderately
conditioned users, and up to 90% for well-conditioned users. (See
Appendix D.)
Using
the F.I.T.
Concept
Your Fitness
Program
55
T S 1 O W N E R ’ S G U I D E
CREATING AN
EXERCISE PLAN
METs
One MET is the amount of energy your body uses when you’re
resting. If a physical activity has an equivalent of six METs, its
energy demands are six times that of your resting state. The MET
is a useful measurement because it accounts for differences in body
weight. See Appendix C for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes per
week until you are able to maintain 20-30 continuous minutes at
your training heart rate.
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