Healthrider HRTL71830 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 QUESTIONS? Model No. HRTL71830 Serial NoCustomer HOT Line Mon.-Fri., 6 a.m.- 6 p.m. MSTTable of Contents Important Precautions Use the treadmill only as described in this manualWear appropriate exercise clothes when Move the Treadmill onTo the next settings of the CD or video program Never drop or insert any object into any open- ingBefore YOU Begin Right Side BackAssembly Ing. The connectors should slide together easilyAgain. if the Connectors are not Connected 6969 133133Make sure that no wires are pinched.Reattach Make sure that the power cord is unpluggedAs shown. Do not tighten the Screws yet HOW to Plug in the Power Cord Treadmill OperationPerformant Lube Use only a single-outlet surge suppressor that isFeatures of the Console FreeProgram See pages 16 ProgramHOW to USE the Manual Mode See page 23 and turn off the demo mode Distance/Incline disCalories/Pulse Measure your heart rate if desiredHOW to USE Personal Trainer Programs Insert the key into the consoleSelect one of the personal trainer programs Button to start the programDemo mode 4Follow your progress with the displaysSee on Turn on the fan if desiredSelect a heart rate program 4Enter your ageEnter a maximum speed If the 85% Max program is selected, go to stepBeginning Each heart rate program is divided into several timeWith the optional chest pulse sensor 4When the program is finished, remove the key HOW to Create Custom ProgramsSelect one of the custom programs HOW to USE Custom Programs For the current segmentHOW to Connect Your Portable Stereo HOW to Connect Your Portable CD PlayerVideocassettes HOW to Connect Your Home Stereo HOW to Connect Your ComputerPlug the adapter into the Line OUT jack on your stereo Phones jack, see instruction BHOW to Connect Your VCR ProgramsNext settings of the CD or video program Change to the next settings of the CD or video programWhen the CD or video program is completed, Follow your progress with the LED track DisplaysHOW to USE Programs Directly from OUR WEB Site When you are finished exercising, removeFollow the steps below to use a program from our Web site Follow the on-line instructions to start ProgramHOW to Adjust the Cushioning System Information MODE/DEMO ModeOptional Chest Pulse Sensor HOW to Fold the Treadmill for Storage HOW to Move the TreadmillLeft handgrip Carefully move the treadmill to the desired locationHOW to Lower the Treadmill for USE Hold the treadmill firmly with both hands, and lowerProblemsolution TroubleshootingUnplug Power Cord Plug the Power Cord If the walking belt is off-center, first re Move the keyCord Be careful not to overtighten the walkingExercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Qty White Wire, 2 F Description111 Pulley Spacer 139 122 Idler Arm Nylon WasherR0903A Exploded DRAWING-Model No. HRTL71830 HOW to Order Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Part No R0903A

HRTL71830 specifications

The Healthrider HRTL71830 is a multifunctional treadmill designed for both beginners and seasoned fitness enthusiasts. With a strong emphasis on providing a supportive and engaging workout experience, this model incorporates advanced features and technologies aimed at optimizing performance and comfort.

One of the standout features of the Healthrider HRTL71830 is its powerful motor, which delivers consistent performance during intense workouts. Boasting a peak horsepower of 2.5, it allows users to run, jog, or walk at varying speeds to suit their fitness levels. The motor is complemented by a spacious running surface, measuring 20 inches wide and 55 inches long. This generous size ensures ample room for comfortable movement, accommodating users of all sizes.

The HRTL71830 also comes equipped with adjustable incline settings. The incline technology allows users to simulate uphill training, which can significantly enhance calorie burning and improve cardiovascular health. With a quick one-touch incline adjustment feature, users can switch between different incline levels effortlessly, making their workouts more versatile.

Another prominent characteristic of this treadmill is its advanced cushioning system. The proprietary FlexSelect cushioning technology provides users with the option to customize their running surface. This feature reduces the impact on joints, offering a softer feel during runs, while also allowing for a firmer surface when desired, mimicking outdoor conditions.

To enhance the user experience, the Healthrider HRTL71830 features a built-in console with a large display. The console displays essential workout metrics including time, speed, distance, calories burned, and heart rate, allowing users to track their progress effectively. Additionally, the treadmill offers multiple built-in workout programs that cater to various fitness goals, from weight loss to endurance training.

Incorporating connectivity features, the HRTL71830 includes Bluetooth technology, enabling users to connect their devices seamlessly for music playback or interaction with fitness apps. This modern touch makes workouts more enjoyable and motivates users to stay engaged throughout their exercise routines.

In summary, the Healthrider HRTL71830 is a robust treadmill that combines power, versatility, and advanced technology to meet the diverse needs of users. With features such as a powerful motor, adjustable incline, FlexSelect cushioning, an intuitive console, and connectivity options, it stands as a strong contender for anyone looking to enhance their home workout regimen.