Fluid Interval Training
F.I.T. Guidelines
F.I.T. Guidelines
1) Start on any machine and warm up (low to medium setting) by gradually increasing speed and intensity. Warm up can be done continuously without rest intervals.- 2) After warmed up, increase speed and intensity of movements. Stay in target zone while moving exercise arm as fast and hard as possible
Too Easy
(No Challenge)Target Zone
(Labored Breathing)Too Hard
(Gasping for Breath) 
3) Use the digital coach to create personal challenges and structured work/rest periods. Exercise when light goes green and chimes twice; rest or change machines when light goes red and chimes once.
Success Tips
- Do as many sets (exercise bouts) as desired before changing machines.
- For total body results use a variety of machines.
- For optimal results, resistance setting can be changed daily, weekly or during the workout.
Setting 1-2 = Cardio Setting 3-4 = Muscle Endurance Setting 5-6 = Strength - If desired, any other type of exercise can be incorporated into the F.I.T. workout. See instructor if you want ideas on how to add variety to F.I.T.
Settings (numbers) are for reference only. Your response to them is based on individual fitness and speed of movement.
Note: The 'Digital Coach' work/rest ratios are changed periodically to stimulate results and to avoid boredom. You always have the options to override the DC and use any work/rest ratios or sets/reps you desire.
How does the Fluid Interval Training Circuit Workout Feel?
Well, we can talk and show diagrams until we're blue in the face but you'll never quite understand the incredible uniqueness of it. Founder/President David Chapman says “You really just have to try it out to get an understanding of how it works and how it feels—but I’ll tell you one thing, people love it once they’ve tried it!” This is exactly why we're doing FREE seminars and presentations all over the country— Just to let people get on it and try it! Just imagine that each piece of equipment is already working out two different opposing muscle groups. The chest press machine is working the chest pushing and then the back pulling. The controls are adjustable so you can adjust if it's really hard or easy, plus if it's fast or slow, and you can just go slower or faster at any time making it a truly unique exercise experience!
Now do that for two minutes... then jump to a different machine and start exercising a new body part. There's no seat or control arm adjustments besides the easy-to-reach resistance lever so you can just get on and go! Your heart rate never slows down and your muscles get a huge pump. Get a full body workout or just pick your favorite machines it's all up to you! We've developed custom workouts that use big screens and timers to make it even more challenging and fun!
“These are machines are a lot different from the other. Well, I’m a mechanical engineer, number one, I guess, so I appreciate the fluid motion of these machines and the sounds. And the fluid motion meaning it’s mechanical but it’s fluid drive… you’ve got that fluid drive… it’s smooth and easy. You don’t have a bump; it’s just very smooth. Of course the sound goes with it, too. The water rushing… so it’s enjoyable.” - Carl Gottfried
“Hi, I’m Linda Ferris and I’ve been coming to the FIT classes for a long time. It’s the only thing I’ve ever done that has brought me back consistently because it’s fun. I just like working on the machines. They’re easy to work. You can get a good workout. You can get an easy workout or you make yourself really work, but they’re just plain fun.” - Linda Ferris
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