Healthrider HRTL16990 manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING 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 your movement, may affect the accuracy of heart rate readings. The 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. Remember—these 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 “train- ing zone.” 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 during exercise, use the chest pulse sensor. If your heart rate is too high or too low, adjust the speed and 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 and 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 and 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 and 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. HRTL16990 Serial No QUESTIONS?Customer HOT Line Table of Contents Important PrecautionsPage Right Side Before YOU BeginBack Assembly HOW to USE the Chest Pulse Sensor HOW to PUT on the Chest Pulse SensorChest Pulse Sensor Care and Maintenance Chest Pulse Sensor TROUBLE-SHOOTINGHOW to Plug in the Power Cord Operation and AdjustmentPerformant Lubetm Walking Belt Diagram of the Console Features of the Console Description of the Console HOW to Turn on the Power HOW to USE the Manual ModeSelect the manual mode Adjust the incline of the treadmill as desiredDistance/Incline Follow your progress with the LED track Five displaysUse the handgrip pulse sensor, if desired HOW to USE the Preset Programs Select one of the six preset programsHOW to USE the Pulse Programs Enter a maximum heart rate setting Will move one column to the left. The heart rateHOW to Create Custom Programs Select one of the two custom programsHOW to USE Custom Programs Move one column to the left. The speed setting forHOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your ComputerAudio Adapter Cable HOW to Connect Your VCRPressVCR. the Play button on your CD player or Whenkey. the program is completed, remove Follow the on-line instructions to start Program HOW to USE Programs Directly from OUR Internet SiteReturn to the treadmill and stand on the foot Information MODE/DEMO Mode Important The Calories display should be blank. IfHOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USE TROUBLE-SHOOTING and Maintenance ProblemsolutionDisplays Bubbles form in the walking beltChest pulse sen- sor does not function properly Exercise Intensity Conditioning GuidelinesWorkout Guidelines Suggested Stretches R1199B Key Qty DescriptionHOW to Order Replacement Parts Exploded DRAWING-Model No. HRTL16990 110 111 103 69 71 104 9993 100 102 Limited Warranty

HRTL16990 specifications

The Healthrider HRTL16990 is an innovative exercise bike designed to enhance your fitness journey, providing an effective cardiovascular workout in the comfort of your home. This model showcases a blend of advanced features, contemporary technologies, and thoughtful design, making it an ideal choice for both fitness enthusiasts and novices.

One of the standout characteristics of the Healthrider HRTL16990 is its adjustable resistance system. Users can easily modify the intensity of their workouts, allowing for a customizable experience that can cater to a range of fitness levels. The bike includes multiple resistance levels, which not only provides versatility but also helps in tracking progress as users increase their stamina and strength over time.

The HRTL16990 is equipped with a built-in LCD display, which provides vital workout metrics such as time, speed, distance, and calories burned. This display allows users to monitor their exercise routines effectively, helping them to stay motivated and achieve their fitness goals. Additionally, the console features pre-set workout programs that cater to different styles and intensities, ensuring that users have a varied and engaging workout experience.

Comfort is paramount in the design of the Healthrider HRTL16990. The bike includes a cushioned seat that can be adjusted to fit various body types, allowing for a comfortable riding position. The handlebars are also designed with grips that make it easier to maintain a stable hold during intense workouts.

Another key feature is the bike's space-saving design. The Healthrider HRTL16990 is compact yet sturdy, making it suitable for small homes or apartments without sacrificing stability or performance. Its easy-to-move frame ensures that users can quickly reposition it as needed.

Furthermore, the Healthrider HRTL16990 promotes a low-impact workout, making it an excellent option for individuals with joint concerns or those recovering from injury. The smooth pedaling motion minimizes stress on the joints, enabling users to exercise regularly without discomfort.

In conclusion, the Healthrider HRTL16990 is an exceptional exercise bike that combines user-friendly features, advanced technologies, and a focus on comfort. With its adjustable resistance, comprehensive tracking capabilities, and ergonomic design, this bike is positioned to help users achieve their fitness objectives effectively and enjoyably. Whether you are looking to start a new fitness regimen or maintain your current routine, the Healthrider HRTL16990 is a worthy addition to your home gym.