Sears 24959 Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

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EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over age 35 or persons with pre-existing health problems.

The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determin- ing heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretch- ing and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to 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 of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Call TOLL-FREE QUESTIONS?Model No Serial No Table of Contents Important Precautions Page Before YOU Begin Part Identification Chart Assembly Tighten the Screws yet Attach the Right Upright not shown See the inset drawing. Tie the wire tieBe careful not to pinch any wires. Insert two Base Covers into place yet Screws, but do not tighten them yet Screw 1. Be careful not to overtighten Screws Page Page Page Have a second person hold the Frame until is completed Use a Surge Suppressor Operation and AdjustmentHOW to Connect the Power Cord Console Diagram Features of the Console HOW to USE the Manual Mode HOW to Turn on the PowerSelect the manual mode Insert the key into the consoleFollow your progress with the displays Change the incline of the treadmill as desiredAdjust the incline of the treadmill to the lowest When you are finished exercising, removeSetting. The incline must be at the lowest set Power cord. Important If you do not doStart the workout HOW to USE AN Onboard WorkoutSelect an onboard workout HOW to USE AN Ifit Workout HOW to USE a SET-A-GOAL WorkoutSet a calories, distance, or time goal Insert the iFit module into the consoleStart the workout. See on HOW to USE the Stereo Sound SystemSelect the information mode Information ModeExit the information mode Select the optional screensHOW to Fold the Treadmill HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USESymptom The power turns off during use TroubleshootingSymptom The walking belt slows when walked on Page Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyQty Description Part ListDescription Qty Drawing Exploded Drawing B Exploded Drawing C Exploded Drawing D Icon Health & Fitness, Inc., 1500 S W., Logan, UT Ordering Replacement PartsLimited Warranty

24959 specifications

Sears 24959 is a notable product that has garnered attention for its blend of functionality, design, and user-friendly features. This model, housed in a well-recognized line of products, showcases a commitment to quality and value that is synonymous with the Sears brand.

One of the main features of the Sears 24959 is its robust construction, which ensures durability and longevity. The materials used in its design not only contribute to its overall sturdiness but also enhance the aesthetic appeal. The finish is crafted to withstand daily wear and tear while maintaining a sleek look that can fit seamlessly into various environments.

Another significant aspect of the Sears 24959 is its versatile functionality. Whether it is used for regular household tasks or specialized activities, the model is engineered to deliver reliable performance. Users can expect a range of capabilities that cater to different needs, making it a valuable addition to any home or workspace.

Technology plays a crucial role in the Sears 24959, integrating modern innovations that optimize user experience. One of the standout technological features is its intuitive interface, which simplifies operation. This allows users of all skill levels to navigate the settings effortlessly, contributing to a more enjoyable and efficient experience.

Energy efficiency is another hallmark of the Sears 24959, which has been designed to minimize environmental impact while maximizing output. By incorporating energy-saving features, it not only helps reduce utility costs but also supports sustainable practices.

The ergonomic design of the Sears 24959 is another highlight, providing comfort and ease of use. This consideration makes it accessible to a broader range of users, including those who may have physical limitations. The layout and controls have been thoughtfully arranged, ensuring that interactions with the product are smooth and hassle-free.

In summary, the Sears 24959 stands out due to its durable construction, versatile functionality, advanced technology, energy efficiency, and ergonomic design. It represents a commitment to quality that is expected from Sears, making it a reliable choice for consumers seeking practicality and performance in their everyday tasks.
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