Reebok Fitness RBTL091040 manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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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 pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse 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 highest number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the handgrip pulse sensor. If your heart rate is too high or too low, adjust the speed or 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 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 “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 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-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-ex- ercise 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. RBTL091040 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Page Right Side Before YOU BeginBack Assembly Tape Treadmill Operation HOW to Plug in the Power CordPerformant Lubetm Walking Belt Features of the Console HOW to Turn on the Power HOW to USE the Manual ModeDistance/Incline dis Calories/PulseSpeed display-This Pace/Time displayHOW to USE Personal Trainer Programs Select one of the personal trainer programsFollow your progress with the displays HOW to USE Heart Rate Programs Select a heart rate programEnter your age Enter a maximum speedFollow your progress with the displays When the program is finished, remove the key HOW to Create Custom ProgramsSelect one of the custom programs HOW to USE Custom Programs HOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your ComputerAudio Adapter Cable Insert the key into the console HOW to Connect Your VCRPressVCR. the Play button on your CD player or Measure your heart rate if desired HOW to USE Programs Directly from OUR WEB Site Follow the on-line instructions to start ProgramReturn to the treadmill and stand on the foot Follow your progress with the LED track DisplaysHOW to Adjust the Cushioning System Information MODE/DEMO ModeOptional Chest Pulse Sensor HOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USE Troubleshooting ProblemsolutionPower does not turn on Power turns off during useWalking belt is off-center or slips when walked on TopExercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches R0904A Qty DescriptionOrdering Replacement Parts RBTL091040 Exploded DRAWING-Model No. RBTL091040 Limited Warranty