CONDmTmONmNGGUmDEUNES

- 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-e×isting health prob- lems.

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

The following guidelines wiii 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

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.

165 155 145 140 I30 125 I15 _

145 138 130 125 118 110 103 C_

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age at 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 recommend- ed 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 ca@ohydt:ate 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, Note: During the first few weeks of your exer- cise program, do not keep your heart rate in your training zone for longer than 20 minutes.

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

EXERCmSEFREQUENCY

To maintain or improve your condition, complete three workouts each week, with at bast 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.

831.283521 specifications

The Sears 831.283521 treadmill stands out as a versatile and reliable piece of fitness equipment designed for home use. This model integrates essential features and advanced technologies to create an enjoyable and effective workout experience for users of all fitness levels.

One of the key features of the Sears 831.283521 is its powerful motor, typically around 2.0 to 2.5 horsepower. This allows for a smooth and consistent operation, ensuring that users can engage in various workout intensities without interruption. The treadmill usually offers a speed range of 0 to 10 miles per hour, catering to both walking and running preferences.

The running surface is another noteworthy aspect, commonly measuring around 16 inches wide and 50 inches long. This spacious design provides ample room for users to stride comfortably, reducing the risk of accidents while exercising. The tread belt is often constructed from durable materials, ensuring longevity and resistance to wear and tear.

For user comfort, the Sears 831.283521 typically features an adjustable incline. This allows individuals to customize their workouts by simulating uphill walking or running, effectively targeting different muscle groups and enhancing calorie burn. The incline settings often range from 0 to 10 percent, providing sufficient levels for various fitness goals.

In terms of technology, the treadmill usually comes equipped with an LCD display that tracks vital workout statistics such as distance traveled, time elapsed, calories burned, and heart rate. Some models also include built-in heart rate monitors in the handlebars, helping users maintain their targeted heart rate zones for optimized workouts.

Additionally, the Sears 831.283521 may offer built-in workout programs, ranging from weight loss to endurance-building sessions. These pre-set programs are designed to challenge users and keep their routines engaging. Coupled with the option for manual adjustments, the treadmill provides flexibility for users seeking different training methods.

To enhance the overall experience, the treadmill often has additional features like speakers for music playback, cup holders, and a space-saving folding design. When not in use, the treadmill can typically be easily folded up for storage, making it suitable for those with limited space.

Overall, the Sears 831.283521 is a dependable treadmill that combines functionality, comfort, and advanced features, making it an excellent choice for home fitness enthusiasts looking to maintain an active lifestyle.