Smooth Fitness 9.25HR user manual Target Heart Rate, Finding your pulse, Aerobic exercise

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SMOOTH 9.25HR 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 Smooth 9.25HR Motorized Treadmill USER’S ManualFor future service or related questions PrecautionsPrecautions Power Requirements Power RequirementsPreassembly Hardware Comparison Chart Hardware chartParts List Description Qty Order NoParts List Parts List Parts Diagram 148 142 143 137 147 153 154 139 138 144 Assembly StepAssembly Assembly Assembly FIG3 Assembly Assembly FIG5 137 155 Level Adjustment Level AdjustmentTransport Instructions Moving Your TreadmillMaintenance HOW to Maintain the Smooth 9.25HR TreadmillCleaning To apply lubricant to the walking beltWarranty Limited Home USE Warranty Smooth Fitness Treadmills WarrantyImportant Steps Before beginningFinding your pulse Target Heart RateAerobic exercise Muscle Chart Targeted muscle groupsStretching Routine Warm up and cool downToe Touch Shoulder LiftHamstring Stretch Inner Thigh StretchSide Stretch Calf-Achilles StretchTroubleshooting Treadmill looses power during useComputer LED lights up but the running belt has no movement Treadmill will not start888.800.1167