Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems.

The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember—these are general guidelines only. For more detailed exercise informa- tion, obtain a reputable book or consult your physi- cian.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. To find the proper heart rate for you, first find your age at the top of the chart below (ages are rounded off to the nearest ten years). Next, find the two numbers below your age. The two num- bers are your “training zone.”

To measure your heart rate during exercise, use the pulse sensor on the console. If your heart rate is too high or too low, adjust the speed and incline of the treadmill as needed.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener-

gy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the tread- mill until your heart rate is near the low end of your training zone. (See pages 8 and 9.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the middle of your training zone. (See pages 8 and 9.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up

Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

WCTL28090 specifications

The Weslo WCTL28090 is a popular treadmill known for its quality, performance, and affordability, making it an excellent choice for fitness enthusiasts and beginners alike. Designed with user convenience in mind, this treadmill offers a range of features that cater to various workout needs.

One of the standout features of the Weslo WCTL28090 is its space-saving design. The treadmill has a folding mechanism that allows users to easily store it when not in use, making it ideal for those who may have limited space in their homes. Its compact size does not compromise on functionality, as it provides a generous running surface that accommodates a wide range of users.

The WCTL28090 is equipped with a 2.25 horsepower motor that provides consistent power for a variety of workout intensities. This motor is designed to handle long periods of use, making it suitable for both walking and running. It also features a maximum speed of 10 mph, which allows users to engage in different training regimes, from leisurely walks to more intense running sessions.

A notable aspect of the Weslo WCTL28090 is its adjustable incline feature. Users can increase the incline up to 10% to add intensity to their workouts, helping to target different muscle groups and enhance calorie burn. This feature is particularly beneficial for those looking to elevate their training regimen and achieve fitness goals more efficiently.

In terms of technology, the WCTL28090 includes a built-in LCD display that provides real-time feedback on speed, distance, time, and calories burned, enabling users to track their progress effectively. Additionally, it comes with preset workout programs designed by certified personal trainers, allowing users to choose specific workouts based on their fitness level and preferences.

Safety is also a priority with the WCTL28090, as it features a safety key that immediately stops the treadmill in case of an emergency. This added layer of security ensures peace of mind while users focus on their workouts.

Overall, the Weslo WCTL28090 is a well-rounded treadmill that combines practicality, performance, and technological features. Its space-saving design, powerful motor, adjustable incline, and user-friendly interface make it a solid choice for anyone looking to integrate fitness into their home routine. Whether you're walking or running, the WCTL28090 offers a reliable workout experience that promotes a healthier lifestyle.