Healthrider HCTL06190 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 “training zone.” 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 “aerobic.” 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 exercise—never hold your breath.

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Contents QUESTIONS? Model No. HCTL06190 Serial NoCustomer HOT Line Table of Contents Important Precautions Decal above is shown at 75% of actual size Before YOU Begin Back Right SideSetting UP the Treadmill Operation and Adjustment HOW to Plug in the Power CordPerformant Lubetm Walking Belt Features of the Console Console OperationDiagram of the Console HOW to Turn on the PowerRefer to the drawing at the top Insert the key into the console HOW to USE the Manual ModeSelect the manual mode Change the incline of the treadmill as desiredCALORIES/FAT HOW to USE the Speed Programs and the Incline ProgramDISTANCE/INCLINE Insert the key fully into the consoleFollow your progress with the four displays Whenkey. you are finished exercising, removeInformation Mode HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill Problem Solution TROUBLE-SHOOTING and MaintenanceHOW to Lower the Treadmill for USE Power doesOff during use Power turnsMagnet and the Reed Switch is about DisplaysBecomes soiled ProblemsolutionWalking belt is off-center or slips when walked on Bubbles form in the walking beltExercise Intensity HOW to Measure YOU Heart RateConditioning Guidelines Workout GuidelinesSuggested Stretches Part LIST-Model No. HCTL06190 Key No. Qty DescriptionOrdering Replacement Parts Exploded Limited Warranty Icon of CANADA, 900 de l’Industrie, St. Jerôme, QC J7Y 4B8