Sears 831.29776 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex- ercise program. Remember_these are general guide- lines. For more detailed information about exercise, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether you want to bum fat, strengthen your cardio- vascular system, or increase your athletic perfor- mance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to ex- emise with the proper intensity.

Burning Fat

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 en- ergy. Only after the first few minutes of exercise does

your body begin to use stored fatcaloriesfor energy. If your goal is to bum fat, adjust the speed and incline of the treadmill until the FAT BURN indicator is lit. (See

TRAINING ZONE MONITOR on page 13.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exemise 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. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse should be kept at a level between 70% and 85% of your maxi- mum possible heart rate. This is known as your train- ing zone. You can find your training zone in the table at the top of this page. Training zones are listed ac- cording to age and physical condition.

During the first few months of your exercise program,

 

Training

Zone (Beats/Min.)

Age

Unconditioned

Conditioned

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

55

127-155

122-149

60

126-153

121-1"47

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

116-144

114-139

keep your pulse near the low end of your training zone as you exercise. After a few months of regular exer- cise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure your pulse immediately. If your pulse is too high or too low, adjust the intensity of your exercise. It may also be helpful to adjust the speed and incline of the tread- mill until the AEROBIC indicator is lit. (See TRAINING ZONE MONITOR on page 13.)

Performance Training

If your goal is high performance athletic conditioning, adjust the speed and incline of the treadmill until the PERFORMANCE indicator is lit. (See TRAINING ZONE MONITOR on page 13.)

WORKOUT GUIDELINES

Each workout should include three pads: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

Warm-up""_

Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 23).

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Contents Model No Serial No PerformancetreadmillSEARS, Roebuck and CO., Hoffman ESTATES, IL Table of Contents Full 90 DAY WarrantyImportant Precautions Awarning Water Bottle Holder Before YOU BeginThank you for selecting the Proform = 725 TL tread Foot Rails Front WheelRefer to HOW to Lower the Treadmill for USE AssemblyOn page 19. Follow the instructions to lower the treadmill Attach the Pulse Sensor 114 to the Head6and 114 I \ Make sure that the sensor window is pressed throughHOW to USE the Pulse Sensor Performant Lube TM Walking Belt Operation AdjustmentHOW to Plug Power Cord Having an equipment-grounding conductor and aFeatures of the Console IagramoftheconsoleUAL Control WeightHOW Touse Emanualmode AGESor must be worn see Pulse Sensor on Pulse dlsplay For this display to op Erate, the pulse sen8. After a few Seconds, the heart Mance WeHr aPressed, Time display =r,s j FIT Ness Test Ness TestMcoe USE the PulseCate your relative fit HOW to Select the Information ModeSpond while the Fitness Test program is selected HOW to Remove the Cover Panel HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage Latch.1 Closed Frame Cover Panel FastenerHOW to Lower the Treadmill for USE HOW to Move the TreadmillStorage Closed Symptom the Walking Belt Slows When Walked on Symptom the Power does not Turn onSymptom the Power Turns OFF During USE PositionSymptom the Walking Belt is OFF-CENTER When Walked on Symptom the Pulse Sensor does not Function ProperlySymptom the Treadmill Sits Unevenly on the Floor Exercise Intensity Conditioning GuidelinesWorkout Guidelines Suggested Stretches Correct form for several basic stretches is shownPage Remove this Exploded Drawing and Part List from the Manual 131 \115 100 NSP FastenerSE /ARS Model No