Reebok Fitness RBE0995.1 manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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EXERCISE GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of 35 or persons 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 exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

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, maximum fat burning, and cardiovascular (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 are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete 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 On the WEB Model No. RBE0995.1 Serial NoCall TOLL-FREE Mon.-Fri., 6 a.m.-6 p.m. MSTImportant Precautions Table of ContentsRight Side Before YOU BeginBack Assembly Page Top of the Frame, being careful not to pinch Wire HarnessesDo not pinch the wire harnesses during this step Page Page Exercising on the Elliptical Exerciser HOW to Plug in the Power CordElliptical Exerciser Operation This product must be groundedConsole Diagram Features of the Console HOW to USE the Manual Mode Cals Turn on the fans if desired HOW to USE a Preset Program Press the Start button to start the program HOW to USE a Heart Rate ProgramEnter a maximum target heart rate setting Select one of the two heart rate programsAdjust the angle of the ramp as desired Select one of the two custom programs HOW to Create and USE a Custom ProgramHOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your Computer HOW to Connect Your VCR PressVCR. the play button on your CD player or Return to the elliptical exerciser and begin Pedaling HOW to USE Programs Directly from OUR WEB SiteFollow the on-line instructions to start Program HOW to Move the Elliptical Exerciser Maintenance and TroubleshootingPulse Sensor Troubleshooting HOW to Calibrate the Incline SystemExercise Frequency Exercise GuidelinesExercise Intensity Workout GuidelinesQty Description Part LIST-MODEL NO. RBE0995.1Qty Description Exploded Drawing A-MODEL NO. RBE0995.1 Exploded Drawing B-MODEL NO. RBE0995.1 Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty