Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, 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, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning, maximum fat burning, and aerobic exer- cise.

To find the proper intensity level, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest num- ber is the heart rate for fat burning, the middle num- ber is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses 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 lowest number in your training

zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, exercise for at

least four minutes. Then, stop exercising and place two fingers on your wrist as shown.

Take a six-second heartbeat count, and

multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. Note: If your exercise equipment includes a pulse sensor, you can use the pulse sensor to measure your heart rate.

WORKOUT GUIDELINES

Warm-up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body tem- perature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes 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.) Breathe regularly and deeply as you exercise–never hold your breath.

Cool-down—Finish with 5 to 10 minutes of stretching. Stretching increases 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. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

WLEL71807.0 specifications

The Weslo WLEL71807.0 is an entry-level treadmill designed for individuals looking to incorporate fitness into their daily routine without breaking the bank. Ideal for home use, this model offers a balance of practicality and performance tailored for walking, jogging, or light running.

One of the standout features of the Weslo WLEL71807.0 is its space-saving design. The treadmill comes equipped with a foldable frame, which allows users to easily store it away when not in use. This makes it an excellent choice for those with limited space at home, ensuring that fitness equipment does not dominate the living area.

The Weslo WLEL71807.0 boasts a 2.0 HP motor, providing sufficient power for various workout intensities. This motor allows for a maximum speed of 10 miles per hour, accommodating both beginners and more experienced users. The running surface measures 16 inches by 50 inches, providing ample room for comfortable strides while maintaining a compact footprint.

Comfort is a priority in the design of the WLEL71807.0. The model incorporates a cushioned deck that minimizes impact on joints, making it a suitable option for users prone to injuries or those who prefer a softer running surface. The treadmill also features a console with a clear display that tracks essential workout metrics such as distance, speed, time, and calories burned, allowing users to monitor their progress effectively.

For added versatility, the Weslo WLEL71807.0 includes pre-set workout programs designed to enhance the exercise experience. These programs cater to various fitness levels and goals, providing users with an engaging way to stay motivated and challenge themselves.

The construction of the Weslo WLEL71807.0 is sturdy, emphasizing durability while remaining lightweight enough to maneuver. The treadmill supports a maximum user weight of 275 pounds, making it accessible to a wide range of individuals.

In conclusion, the Weslo WLEL71807.0 presents an affordable, user-friendly option for home fitness enthusiasts. With its foldable design, powerful motor, cushioned deck, and various workout programs, it is tailored to meet the needs of users seeking to maintain or improve their fitness levels without the complexity of high-end machines. Whether you're looking to walk, jog, or run, this treadmill offers an ideal solution for your indoor exercise regimen.