Z8.1e Elliptical Owner’s Guide
105
CREATING AN
EXERCISE
PLAN
Utilizing the F.I.T. Concept
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 Z8.1e
Elliptical. Using the elliptical 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
elliptical 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 10 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 F
ITNESS
PROGRAM
DETERMINING
YOUR NEEDS
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