PYLE Audio PCTL49820 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi-

cian. This is especially important for individu- als over the age of 35 or individuals with pre- existing health problems.

The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid

in determining heart rate trends in general.

The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa-

tion, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to

the nearest ten years). Next, find the three numbers above your age. The three numbers define your “train- ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the

pulse sensor. If your heart rate is too high or too low, adjust the speed and incline of the treadmill.

Fat Burning

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 does your body

 

begin to use stored

fat calories

for energy. If your goal

is to burn fat, adjust the speed and incline of the tread- mill until your heart rate is near the lowest number in

your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise 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. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise —After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never

hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post- exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No. PCTL49820 Serial No QUESTIONS?Serial Number Decal Table of Contents Important PrecautionsNever insert any object into any opening Right Side Before YOU BeginFor your benefit, read this manual carefully before BackSembled AssemblyAdjustable wrench Wire cutters Upright in the position shown39Do. not tighten the Crossbar Screws yet Bolt yetNot overtighten the Screws Do not overtighten the Wheel Nut Side of the Right HandrailEnds of the plastic ties Handrails. FirmlyRight HOW to Plug in the Power CordPerformant Lube This product must be grounded.If it should malfuncFeatures of the Console Console DrawingHOW to Turn on the Power HOW to USE the Manual ModeSpeed display -This When the treadmill is raised to the storage poDistance/Laps Fat Calories/Calories Pulse displayHOW to USE a Workout Program HOW to Connect Your Portable Stereo HOW to Connect Your Portable CD PlayerCassettes Audio Cable HOW to Connect Your Home StereoHOW to Connect Your Computer Cable AdapterHOW to Connect Your VCR ProgramsFollow your progress with the LED track Four displays Speed will change to the next setting forTon or the Speed button on the console 7remove the keyFollow the on-line instructions to start Program HOW to USE Programs Directly from OUR WEB SiteSpeed will change to the next setting for Program Return to the treadmill and stand on the footHOW to Fold the Treadmill for Storage HOW to Move the TreadmillHOW to Lower the Treadmill for USE Solution TroubleshootingPower Cord Belt has shifted to the left Problem The walking belt slows when walked onCome damaged. Remove the key Walking belt has shifted to the rightWorkout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencyOrdering Replacement Parts De l’Industrie St-Jérôme, Québec Canada, J7Y 4B8Limited Warranty Part No R0603APart LIST-Model No. PCTL49820 Key No. Qty DescriptionPart Identification Chart R0603A