Image IMTL24490 user manual Workout Tips, Workout Programs

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WORKOUT TIPS

Full-body conditioning helps take care of many of life's aches and pains. However, it takes time for your body to adapt to any new routine.

Below are some tips that will help ease you into your new IMAGE routine.

Begin and end each exercise session with the stretches on page 19. Stretch in a smooth, controlled manner. Hold each stretch for 15 to 30 seconds. You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles. For maximum benefit, a stretching routine must be performed every day.

Be aware of your body's signals and react to them accordingly. At your correct exercise intensity, you should be able to whistle or maintain a normal conversation. If during exercise you feel tired, light-headed, dizzy, or nauseated, stop exercising immediately and consult your physician. Your heart rate may also be affected by such things as stress, caffeine, nicotine or prescription drugs.

WORKOUT PROGRAMS

The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improv- ing your fitness level and endurance.

Take it slowly. Set mini-goals for yourself. You may want to begin your fitness routine with three or four short, 5- or 10-minute workouts in a day.

Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone.

The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.) At this level you should strive to achieve your fitness goals.

Set realistic short- and long-term goals for yourself. Frequently re-evaluate your fitness goals and reward yourself as you are successful.

Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone.

Work out at the Advanced level once you have reached your desired fitness goals. It is intended to be a maintenance program and should continue on a reg- ular, long-term basis.

You may wish to add Interval Training to your mainte- nance program as well. Interval training will add variety to your workout routine and further condition your cardiovascular system. Interval training has been shown to promote higher levels of aerobic condition- ing. It consists of spurts of high-intensity activity fol- lowed by active rest periods of exercise at a lower intensity.

For example, a one-minute spurt of high-resistance, fast exercise* is followed by a two- to three-minute active rest period of low-resistance, slow exercise. The duration of these periods should be based more on how you feel rather than time. A sequence such as this should be repeated 5 to 20 times during your workout session.

*Estimated maximum heart rate (MHR) = 220 – your age.

 

 

Heart Rate Intensity

 

 

 

Age

20

30

40

50

60

70

80

b.p.m. 120-140 114-133 108-126 102-119

96-112 90-105

84-98

b.p.m. 140-170 133-162 126-153 119-145

112-136 105-128

98-119

b.p.m. 160-170 152-162 144-153 136-145 128-136 120-128 112-119

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Contents Customer HOT Line Questions?Model No. IMTL24490 Serial No Table of Contents Important Precautions Page Before You Begin Assembly How to Use the Chest Pulse Sensor How to Use the Hand Pulse SensorMoving your hands. When your Hand Pulse Sensor TROUBLE-SHOOTINGChest Pulse Sensor Care Chest Pulse Sensor TROUBLE-SHOOTINGMake sure that Battery is turned so Writing is on Performant Lubetm Walking Belt HOW to Plug in the Power CordFeatures of the Console Plug in the power cord HOW to USE the Quick Start ModeSelect the Quick Start mode Enter your weight if desiredBiologix display Insert the key into the console HOW to USE a Heart Rate ProgramEnter your age Enter your weightWatch your progress with the main display Biologix display HOW to USE AN Incline ProgramInsert the key fully into the console Select one of the Incline programsEnter your weight if desired Enter your height HOW to USE the Fitness AGE TestEnter your sex Press the Biologix Start buttonHold the hand pulse sensor HOW to Create a Custom ProgramPress the Program Start button or the Speed + button Select one of the Custom programsHOW to USE a Custom Program HOW to Measure Your Body FAT HOW to USE the Hand Weights HOW to Select the Information ModeHOW to Adjust the Walking Platform HOW to Move the Treadmill How to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USE Symptom the Power does not Turn on Maintenance and Trouble-shootingSymptom the Power Turns OFF During USE Symptom AN Error Code E1 or E6 Appears on the ConsoleTop Symptom the Walking Belt is OFF-CENTER When Walked onSymptom the Walking Belt Slows When Walked on Factors in a Sensible Diet Conditioning GuidelinesExercise Steps Target Heart Rate ZonesStretch after your warm-up Weight Loss TipsWarm up before you begin Get FIT with the Image 14.6Q Benefits of Aerobic ExerciseCool down after aerobic exercise Stretch again at the end of your exercise SessionWorkout Programs Workout TipsQty Description Part List-Model No. IMTL24490R0899A How to Order Replacement Parts Exploded Drawing-Model No. IMTL24490 105 Limited Warranty