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

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SMOOTH 9.25X 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 Smooth 9.25X Motorized TreadmillPrecautions PrecautionsFor future service or related questions Power Requirements Power RequirementsPreassembly Hardware chart Hardware Comparison ChartDescription Qty Order No Parts ListParts List 151 152 Rubber Dot Parts Diagram 148 142 143 137 147 153 154 139 138 144 Step AssemblyAssembly Assembly Assembly FIG3 FIG4 Assembly FIG5 137 Speaker Wires 155 Level Adjustment Level AdjustmentMoving Your Treadmill Transport InstructionsHOW to Maintain the Smooth 9.25HR Treadmill MaintenanceTo apply lubricant to the walking belt CleaningLimited Home USE Warranty Smooth Fitness Treadmills Warranty WarrantyBefore 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 StretchTreadmill looses power during use TroubleshootingComputer LED lights up but the running belt has no movement Treadmill will not start888.800.1167
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