Reebok Fitness RBTL13981 manual Walking and Stress Reduction, Walking and Injuries, References

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Several studies have reported that regular walking at moderate to brisk speeds appears to increase bone density. Specifically, Fradin and his colleagues6 found that 70-year-old subjects who walked at least 30 min- utes per day had higher bone mineral content than subjects who walked less than 30 minutes per day. Jones and his colleagues7 reported that sedentary women (aged 30 to 61 years old) who began a regular walking program and continued for one year increased their bone density.

Since walking can be comfortably performed by people of any age, walking appears to be practical and effec- tive in reducing a person's risk for developing osteo- porosis.

WALKING AND STRESS REDUCTION

There are many stressors in today's society, including economic concerns, work-related pressures and the need to balance career goals with home responsibili- ties. People who are unable to cope with these types of stressors are often tense and anxious, and may even become physically or psychologically ill.

Researchers have found that exercise is one way to help people reduce stress. For example, subjects who engaged in a regular aerobic conditioning program and who altered their diets experienced significant gains in self-concept, feelings of well-being and reduced depression.8

Cramer and his colleagues9 specifically examined the effect of brisk walking on mildly obese sedentary women and found that walking improved general psy- chological well-being. Walking therefore appears to be an effective tool for improving psychological well-being.

WALKING AND INJURIES

Walking is often associated with a low injury rate. Walking is considered to be a "low impact" activity be- cause one foot remains in contact with the ground at all times. Walking at speeds of 3 miles per hour pro- duces vertical impact forces that are around 1.25 times body weight, whereas running at 7 miles per hour in- creases vertical impact forces to more than 2.5 times body weight.

During a 24-week study, not one of 59 participants who walked five days a week at speeds between 3 and 5 miles per hour sustained a walking-related injury that necessitated consulting with a physician. Carroll and his colleagues10 reported that 14% of the elderly sub- jects participating in a walking study suffered training- related orthopedic injuries, mostly to the lower leg and foot. The majority of injuries occurred in the group as- signed to "fast walking."

It is important to note that all forms of exercise have some degree of risk associated with the activity. Generally, the less mechanical stress on the muscu- loskeletal system, the less risk of becoming injured. Because of the low-impact nature of walking, the inci- dence of injury appears to be low when compared to other high-impact activities.

REFERENCES

1.Rippe, J., Ross, J., et. al. ÒCardiovascular effects of walking.Ó (Abstract), Proceedings of the Second International Conference on Physical Activity, Aging and Sports, July, 1985, p. 47.

2.Pollock, M., Miller, H. Jr., et. al. ÒEffects of walking on body com- position and cardiovascular function of middle-aged men.Ó Journal of Applied Physiology, 1971, 30:126Ð130.

3.Duncan, J., Gordon, N., et. al. ÒWomen walking for health and fit- ness. How much is enough?Ó Journal of the American Medical Association, 1991, 266(23):3295Ð9.

4.Paffenbarger, R., Hyde, R., et.al. ÒPhysical activity, all-cause mortality and longevity of college alumni.Ó New England Journal of Medicine, 1986, 314:605Ð613.

5.ÒBetter walking workouts.Ó University of California at Berkeley Wellness Letter, 1992, 8(12):4Ð5.

6.Fradin, K. Grimby, G., et. al. ÒWalking habits and health-related factors in a 70-year-old population,Ó Gerontology, 1991, 37(5):281Ð8.

7.Jones, P., Hardman, A., et. al. ÒInfluence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30Ð61 years.Ó Calcified Tissue International, 1991, 49(2):112Ð5.

8.Blair, S., Collingwood, T., et. al. ÒHealth Promotion for Educators: Impact on Health Behaviors, Satisfaction, and General Well- Being,Ó American Journal of Public Health, 1984, 74:147Ð49.

9.Cramer, S., Nieman D., et. al. ÒThe effects of moderate exercise training on psychological well-being and mood state in women.Ó Journal of Psychosomatic Research, 1991, 35(4Ð5):437Ð49.

10.Carroll, J., Pollack, M., et. al. ÒIncidence of injury during moder- ate and high intensity walking in the elderly.Ó Journal of Gerontology, 1992, 47(3):M61Ð6.

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Contents Model No. RBTL13981 Serial No Customer HOT LineTable of Contents Important Precautions There is one decal Right Side Before YOU BeginLeft Side HOW to SET UP the Treadmill Performant Lubetm Walking Belt HOW to Plug in the Power CordTreadmill Operation Diagram of the Console Features of the ConsoleRefer to the drawing at the top HOW to Turn on the PowerHOW to Enter User Information HOW to USE the Manual Mode Adjust the incline as desired How to select miles per hour or kilometers perFollow your progress LED displays TrackÑTheIf you selected an in- cline program HOW to USE the Speed Programs and the Incline ProgramsSelect the desired program HOW to USE the Pulse Programs HOW to Create Custom ProgramsFollow your progress with the LED displays Whenkey. you are finished exercising, removeHold down the Stop button for two seconds When the program is completed, remove the keyHOW to USE the Custom Programs Optional Chest Pulse Sensor Information ModeWhenkey. the program is completed, remove HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USETROUBLE-SHOOTING Problem The power turns off during useProblem The walking belt slips when walked on Problem The walking belt slows when walked onProblem The walking belt is off-center Walking and Weight Reduction Reebok UniversityWalking and Cardiorespiratory Endurance Walking and Reduced Risk for CARDIOVAS- Cular DiseaseReferences Walking and Stress ReductionWalking and Injuries Workout Guidelines Exercise GuidelinesExercise Intensity Part List Ñmodel NO. RBTL13981 Qty DescriptionHOW to Order Replacement Parts Exploded Drawingñmodel NO. RBTL13981 103 105 104 110 111 109 101 106 102 107 108 Limited Warranty

RBTL13981 specifications

The Reebok Fitness RBTL13981 is a versatile and innovative piece of fitness equipment designed to enhance your workout experience, making it more effective and enjoyable. This particular model stands out for its combination of modern technology and user-friendly features, making it a favorable choice for fitness enthusiasts and casual users alike.

One of the main features of the RBTL13981 is its robust build quality. Constructed to withstand rigorous use, it boasts a solid frame that provides stability and durability. This ensures that the equipment can handle various workout intensities, whether you’re perform high-intensity interval training or low-impact exercises.

The RBTL13981 comes equipped with an adjustable resistance system, allowing users to customize their workout intensity. This feature is particularly beneficial for individuals at different fitness levels, enabling beginners to start with lower resistance while providing seasoned athletes with the challenge they seek. The smooth operation of the resistance mechanism ensures consistent performance throughout the workout.

Another standout characteristic of the RBTL13981 is its ergonomic design. The equipment is designed with user comfort in mind, featuring an adjustable seat and handlebars that cater to a wide range of body types. This adaptability ensures that users can maintain proper posture during workouts, minimizing the risk of injury and enhancing overall performance.

In terms of technology, the RBTL13981 is integrated with a digital monitor that tracks essential workout metrics, such as time, distance, calories burned, and heart rate. This feature allows users to set specific goals and monitor their progress over time, making it easier to stay motivated and engaged in their fitness journey.

Additionally, the RBTL13981 supports multimedia integration, allowing users to connect their devices for an enhanced workout experience. Whether you prefer to listen to music or follow along with workout videos, this feature adds a motivational dimension to your routines.

In conclusion, the Reebok Fitness RBTL13981 is a well-rounded fitness solution that offers durability, customization, and advanced tracking technology. With its ergonomic design and user-friendly features, it is designed to support a wide range of fitness goals, making it an excellent investment for anyone looking to elevate their workout experience.