Healthrider HRTL08980 Conditioning Guidelines, Exercise Intensity, HOW to Measure YOU Heart Rate

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CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems.

The following guidelines will help you to plan your ex- ercise program. For more information about exercise, consult your physician or obtain a reputable book.

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 at the bottom of this page shows recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers define your Òtraining zone.Ó The lowest two numbers are recommended heart rates for fat burning, and the highest number is the recommended heart rate for aerobic exercise.

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 energy. 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 and incline of the treadmill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, 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, adjust the speed and incline until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOU HEART RATE

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, ad- just the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

Warming Up

Begin each workout with five to ten minutes of stretch- ing and light exercise to warm up. A proper warm-up increases your body temperature, heart rate and circu- lation in preparation for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exerciseÑnever hold your breath.

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Contents QUESTIONS? Model No. HRTL08980 Serial NoCustomer HOT Line Table of Contents Important Precautions Page Before YOU Begin BackRight Side Setting UP the Treadmill HOW to Plug in the Power Cord Grounding InstructionsPerformant Lubetm Walking Belt Features of the Console Console OperationDiagram of the Console HOW to Turn on the PowerRefer to the drawing at the top HOW to USE the Manual Mode HOW to USE the Speed Programs and the Incline Programs Insert the key fully into the consoleEnter your age if desired Whenkey. you are finished exercising, removeInformation Mode Optional Pulse SensorsHOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE TROUBLE-SHOOTING and Maintenance ProblemsolutionWalking belt is off-center or slips when walked on Becomes soiledBubbles form in the walking belt Exercise Intensity HOW to Measure YOU Heart RateConditioning Guidelines Workout GuidelinesSuggested Stretches Part LISTÑModel No. HRTL08980 Key No. Qty DescriptionExploded DRAWINGÑModel No. HRTL08980 Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

HRTL08980 specifications

The Healthrider HRTL08980 is a versatile and innovative piece of fitness equipment designed to enhance your home workout experience. This machine is particularly well-known for its combination of features that promote cardiovascular health, strength training, and overall fitness.

One of the standout features of the Healthrider HRTL08980 is its adjustable incline. This allows users to simulate various terrains, making the workout more challenging and effective. The incline can be adjusted easily, enabling users to switch between a moderate incline for a steady workout and a more intense incline for hill training. This feature is particularly beneficial for burning calories and improving cardiovascular endurance.

The HRTL08980 is equipped with a powerful motor that supports a variety of workout intensities. It offers multiple speed settings, catering to both beginners and advanced users. This makes it suitable for those looking to walk, jog, or run, providing a comprehensive platform for all fitness levels.

Another significant characteristic of the Healthrider HRTL08980 is its built-in workout programs. The machine comes pre-loaded with multiple programs that cater to various fitness goals, whether it’s weight loss, endurance training, or muscle toning. With these customizable options, users can easily switch up their routines, keeping workouts fresh and engaging.

The console of the HRTL08980 is user-friendly and features a clear display that shows critical workout metrics such as speed, distance, time, and calories burned. This allows users to track their progress and stay motivated throughout their workouts. Additionally, the console includes heart rate monitors, providing users with real-time heart rate readings to help them stay within their target heart rate zones.

Durability is a hallmark of the Healthrider brand, and the HRTL08980 is no exception. Constructed with high-quality materials, this machine is built to withstand regular use. Its sturdy frame ensures stability even during high-intensity workouts, making it a reliable choice for serious fitness enthusiasts.

Furthermore, the HRTL08980 is designed for comfort. It features a cushioned running surface that minimizes impact on joints, making it suitable for users of all ages. The machine also includes integrated sound systems, allowing users to listen to their favorite music or podcasts while they exercise.

In summary, the Healthrider HRTL08980 is a robust and feature-rich fitness machine that caters to various user needs. With its adjustable incline, powerful motor, diverse workout programs, and user-friendly interface, it stands out as an excellent choice for anyone looking to enhance their fitness journey at home.
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