Reebok Fitness RBTL13990 manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

Page 28

EXERCISE 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 following guidelines will help you to plan your ex- ercise program. RememberÑthese are general guide- lines only. For more detailed exercise information, ob- tain 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 Òtrain- ing zone.Ó 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, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count,

and multiply the result by ten to find your heart rate.

(A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly.

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 or 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 or 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 Òaerobic.Ó Aerobic exercise is activity that requires large amounts of oxygen for pro- longed 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, ad- just the speed or 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-upÑStart 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 ExerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exer- ciseÑnever hold your breath.

A Cool-downÑFinish 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-ex- ercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired.

28

Image 28
Contents Model No. RBTL13990 Serial No Customer HOT LineTable of Contents Important Precautions One decal on Left Side Before YOU BeginRight Side HOW to SET UP the Treadmill Treadmill Operation HOW to Plug in the Power CordPerformant Lubetm Walking Belt Features of the Console Diagram of the Console HOW to Enter User Information HOW to Turn on the PowerHOW to USE the Manual Mode DISTANCE/LAPS displayÑThis display shows the distance that Adjust the incline as desiredWalking belt and remove the key Select the desired program HOW to USE FAT Burn and Aerobic ProgramsTo start the program Follow your progress with the LED displays HOW to Create Custom ProgramsSelect custom program 1 or Then reinsert the key HOW to USE Custom ProgramsWhenkey. the program is completed, remove Refer to on Information MODE/DEMO Mode Optional Heart Rate Monitor HOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your ComputerHOW to Connect Your VCR Programs Whenkey. the program is completed, remove HOW to USE Programs Directly from OUR Internet Site Go to your computer and start an internetConnection Start your web browser, if necessary Select a programHOW 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 is off-center Problem The walking belt slows when walked onTop Walking and Weight Reduction Reebok UniversityWalking and Cardiorespiratory Endurance Walking and Reduced Risk for CARDIOVAS- Cular DiseaseWalking and Injuries Walking and Stress ReductionReferences Exercise Intensity Exercise GuidelinesWorkout Guidelines Suggested Stretches Part List Ñmodel NO. RBTL13990 Qty DescriptionHOW to Order Replacement Parts Exploded Drawingñmodel NO. RBTL13990 Exploded Drawing Ñmodel NO. RBTL13990 Limited Warranty