Conditioning Guidelines

The following guidelines will help you to plan your exercise program. Remember that a proper diet and adequate rest are essential for successful results.

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

EXERCISE INTENSITY

Whether your goal is to burn fat or 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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone.

You can find your training zone in the table below. Training zones are listed according to age and physi- cal condition.


			UNCONDITIONED		CONDITIONED
			TRAINING ZONE		TRAINING ZONE
			(BEATS/MIN)		(BEATS/MIN)
	AGE		(BEATS/MIN)		(BEATS/MIN)



20		138-167		133-162

25		136-166		132-160

30		135-164		130-158

35		134-162		129-156

40		132-161		127-155

45		131-159		125-153

50		129-156		124-150

55		127-155		122-149

60		126-153		121-147

65		125-151		119-145

70		123-150		118-144

75		122-147		117-142

80		120-146		115-140

85		118-144		114-139

Burning Fat

To burn fat, you must exercise at a 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 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 low end of your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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 intensity of your exercise until your heart rate is near the middle of your training zone.

HOW TO MEASURE YOUR 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-sec-

ond count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

Each workout should include three important parts:

(1)a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming up

Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.

831.285770 specifications

The Healthrider 831.285770 is a versatile piece of home exercise equipment designed to cater to those seeking an effective cardiovascular workout while accommodating a variety of fitness levels. It combines the functionality of a traditional treadmill with the advantages of an elliptical machine, providing users with a unique and efficient workout experience.

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Additionally, the Healthrider 831.285770 is equipped with an easy-to-read console that displays essential workout metrics such as time, distance, speed, and calories burned. This information helps users track their progress and stay motivated. The console also features built-in workout programs that cater to various fitness goals, allowing users to select routines that suit their individual preferences and capabilities.

The machine's design prioritizes user comfort, featuring ergonomic handlebars and a stable frame. The handlebars are strategically positioned to provide support while also allowing for an upper body workout, enhancing the overall calorie burn. Furthermore, the Healthrider 831.285770 includes oversized pedals that ensure secure footing during intense workouts, adding to its overall safety.

Another notable aspect of this equipment is its compact design, making it ideal for home use in smaller spaces. It can easily be transported or moved if necessary, thanks to integrated wheels, which is particularly advantageous for users who may have limited room for exercise equipment.

In terms of technology, the Healthrider 831.285770 includes heart rate monitoring capabilities that can help users maintain their target heart rate zones. This feature is essential for optimizing workout effectiveness and ensuring safety, especially for those new to exercising or those with specific health considerations.

In summary, the Healthrider 831.285770 is a well-rounded fitness machine that offers a variety of features and technologies aimed at delivering a comprehensive workout experience. Its adjustable stride length, user-friendly console, ergonomic design, and compact nature make it a popular choice for home fitness enthusiasts looking to improve their health and fitness levels.