Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for individu- als over the age of 35 or individuals 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 ex- ercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physician.

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 and 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 define your “train- ing 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 relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for en- ergy. Only after the first few minutes does your body

begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed or incline of the tread- mill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed or incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” 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 speed or incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-ex- ercise 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, you may com- plete 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.

PFTL94105.0 specifications

The ProForm PFTL94105.0 treadmill is a standout fitness machine designed to deliver an engaging and seamless workout experience for runners of all levels. Its combination of advanced technology, versatile features, and durable construction makes it a fit for home gyms, ensuring that users can enjoy effective cardiovascular workouts without leaving their homes.

One of the most notable features of the PFTL94105.0 is its sturdy frame and impressive running surface. The treadmill boasts a generous 20-inch by 55-inch running area, providing ample space for users to run or walk comfortably. The treadmill is also equipped with ProForm’s patented ProShox™ cushioning system, which helps to reduce the impact on joints, allowing for a more comfortable running experience and minimizing the risk of injury over time.

In terms of technology, the PFTL94105.0 offers an interactive training experience through the integration with iFit technology. This enables users to access a vast library of workouts led by expert trainers, including global routes where users can jog through scenic landscapes virtually. The interactive capability also allows for customized workout plans, catering to individual fitness goals and preferences.

A noteworthy characteristic of this treadmill is its adjustable incline feature. Users can adjust the incline up to 10% to simulate hill training, which boosts calorie burn and enhances workout intensity. This feature is particularly beneficial for those looking to improve their running strength and stamina.

The ProForm PFTL94105.0 also comes with built-in performance metrics, including speed, distance, time, and calories burned, displayed on a vibrant LCD screen. This allows users to monitor their progress in real-time. Additionally, the treadmill is equipped with Bluetooth speakers, enabling users to play their favorite music or workout playlists for added motivation.

To enhance convenience, the treadmill features an easy-to-fold design, making it easy to store away when not in use. Its space-saving characteristic is ideal for home environments where space may be limited.

In summary, the ProForm PFTL94105.0 treadmill combines durability, advanced technology, and thoughtful design to provide an exceptional workout experience. With features like ProShox™ cushioning, adjustable incline, and iFit compatibility, this treadmill is well-equipped to meet the diverse needs of fitness enthusiasts looking to enhance their health and fitness journey at home.