Smooth Fitness FX20HR user manual Target Heart Rate, Finding your pulse, Aerobic exercise

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FX20HR MOTORIZED TREADMILL

TARGET HEART RATE

Finding your pulse:

To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.

HEART RATE in beats per minute

FIND YOUR TARGET HEART RATE

200

180

160

140

120

100

80

20

25

30

35

40

45

50

55

60

65

70

 

 

 

 

AGE IN YEARS

 

 

 

 

ADVANCED: Sports, athletic conditioning or interval training

FITNESS: Optimal training, aerobic or cardiovascular

HEALTH: Beginner, low intensity with long duration produces fat burning

Aerobic exercise:

Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

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Contents USER’S Manual FX20HR Motorized TreadmillPrecautions PrecautionsPower Requirements Power RequirementsPreassembly Hardware chart Hardware Comparison ChartDescription QTY MilimetersDescription QTY. Order no Parts ListDescription QTY Order Parts Diagram Parts Diagram Step AssemblyAssembly Assembly Assembly Assembly Assembly Follow These Instructions to Fold UP Your Treadmill Folding InstructionsFollow These Instructions to Unfold Your Treadmill Unfolding InstructionsTransport Instructions How to fold up the treadmillButton Functions Start Computer OperationStop / Enter Scan / HoldSleep / Display Mode PAUSE/STOP SET UP User InformationCool Down Computer OperationProgram 2 Target Distance Program 6 Weight LostProgram 3 Target Calories Program 4 Interval InclineEdit Previous Saved Program C1 C3 Custom Program User ProgramSET and Save the User Program Strap chest belt across the front below the chest line Motion Control Operation How to use Motion ControlHow to maintain your treadmill MaintenanceBelt Adjustment Deck LubricationTo apply lubricant to the walking belt CleaningBefore beginning Important StepsAerobic exercise Target Heart RateFinding your pulse Targeted muscle groups Muscle ChartWarm up and cool down Stretching RoutineToe Touch Shoulder LiftInner Thigh Stretch Hamstring StretchSide Stretch Calf-Achilles StretchTroubleshooting Treadmill will not start TroubleshootingTreadmill looses power during use Treadmill walking belt slows during use888.800.1167