Keys Fitness KF-T6.0 owner manual Workout, Cool Down

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(MHR) = Maximum Heart Rate (THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations.
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Warning!

If you have any questions or concerns about your target heart rate consult your physician. Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by your physician.

Exercise Practice ProceduresWarm-Up

Workout

Cool Down

A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they are warmer than normal body tem- perature. This normally takes about 5-10 minutes when you begin to perspire on your brow and breathe more deeply.

Note: The older you are, the longer your warm-up period should be.

Workout: Brisk and Rhythmic Exercise

A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance.

If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and main- tain 60-65% of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65% of your maximum heart rate. Best start with a target of 3-4 minutes, then, increase it gradually.

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

Exercise 3-5 days a week. Rest at least two days per week.

Try to reach and maintain 65-70% of your maximum heart rate

with moderate rhythmic exercises.

• Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and intensity of your workout.

• Exercise 4-6 days a week or on alternate days.

• Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.

• Exercise 20-30 minutes.

WARNING:

These strategies are intended for average healthy adults. If you have pain

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Contents 08/27 07/07Rev Rev4. A0 Keys Fitness ProductsModel Name KF-T6.0 Serial Number 315 1-00Table of Contents Safety Information Safety Precautions and TipsAssembly Parts Identifier Www . keysfitness.comAssembly Assembly for Upright TubesStep Assembly for END Caps Assembly for FendersAssembly for Console Step Congratulations Moving Instructions Moving InstructionsPower Requirements Power RequirementsConsole Information Console Information Console FunctionsSpeed + Quick Start / Manual Mode P1Program Mode Incline +Calories Goal P4 Cool DownTime Goal P2 Distance Goal P3Programs P7 P13 5K RUN and 10K RUN P5 P6Frequency, Intensity, Time, Target Heart Rate Zone Cool Down WorkoutCool down Slow and Relaxed Exercise Target Heart Rate Zone Workout Information Shoulder Circles Prone on ElbowsCat and Camel Knees to ChestGroin Adductors Stretch Wrist ExtensorWrist Flexor One-Arm Pectoralis StretchStanding Quadriceps Stretch Calf StretchTroubleshooting Calibrating Treadmill Error code Treadmill Error MessagesSafety Interlock Error Messages Other Error MessagesWalking Belt is Slipping During USE Diagram Belt AdjustmentBelt Adjustment Maintenance Instruction Maintenance InstructionsTreadmill will not start Troubleshooting GuideParts Information 145 141 132 ViewKF-T6.0 Parts List Rev a Ref # Description Qty Exploded View / Parts ListResidential and Personal Use Limited Warranty Warranty Information