ProForm PFTL05099.0 Exercise Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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EXERCISE GUIDELINES

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

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 and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number 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 exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, 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-sec- ond 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.

WORKOUT GUIDELINES

Warming up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, 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.

Cooling down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps 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 be- tween 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.

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Contents On the WEB Model No. PFTL05099.0 Serial NoMon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MT Table of Contents Important Precautions Page Before YOU Begin Assembly Nut the Wheel must turn freely Jam Nuts yet Bracket Page Five Screws before tightening any of them Handrails 87, 88. Be careful not to pinch anyBly first Sole assembly. Press the indicated sidesAccessory Trays into the console assem PRE-LUBRICATED Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console Console DiagramHOW to USE the Manual Mode HOW to Turn on the PowerEnter your weight. See on Start the workout HOW to USE a Preset WorkoutSelect a preset workout Adjust the incline level and shock cylinder firmnessHOW to USE the Stereo Sound System HOW to USE the Ifit Training ModeHOW to Adjust the Shock Cylinders Information ModeHOW to Adjust the Incline of the Treadmill HOW to Move the Treadmill Compatible with GFCI-equipped outlets TroubleshootingProblem The power turns off during use Bottom Problem The walking belt slows when walked onTurn if the walking belt has shifted to Problem The shock cylinders make a knocking noiseWorkout Guidelines HOW to Measure Your Heart RateExercise Guidelines Exercise IntensityKey No. Qty Description Part LIST-Model No. PFTL05099.0Exploded Drawing A-Model No Exploded Drawing B-Model No. PFTL05099.0 R0210A Exploded Drawing C-Model No. PFTL05099.0 R0210A Icon Health & Fitness, Inc., 1500 S W., Logan, UT Ordering Replacement PartsLimited Warranty