ProForm PFTLIO040 Conditioning Guidelines, Exercise Intensity, Age Beats/Min, Workout Guidelines

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CONDITIONING GUIDELINES

The following guidelines will help you, to plan your exercise program. Remember that proper n_dtion and ade-

quate rest are essential for successful results.

WARNING: Beforebeginningthisoranyexerciseprogram,consultyourphysician. Thisis

especially important for individuals over the age of 35 or individuals with pre-existing health problems.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic 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.

 

UNCONDITIONED

CONDITIONED

 

 

UNCONDITIONED

CONDITIONED

 

TRAINING ZONE

TRAINING ZONE

 

 

TRAINING ZONE

TRAINING ZONE

AGE

(BEATS/MIN)

(BEATS/MfN)

 

AGE

(BEATS/MIN)

(BEATS/MI_)

20

138-167

133-162

 

55

127-155

122-149

25

136-166

132-160

 

60

126-153

121-147

30

135-164

130-158

 

65

125-151

119-145

35

134-162

129-156

 

70

123-15O

118-144

40

132-161

127-155

 

75

122-147

117-142

45

131-159

125-153

 

8O

120-146

115-140

50

129-156

124-150

85

118-144

114-139

During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. You can measure your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. 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.

A' IA/A

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_wi4.rt

 

_1! _I!L_: The

pulse

earclip is not a medical device. Various factors,

including

your move-

ment during

exercise, may affect

the accuracy

of heart rate readings. The earclip

is intended

only as an

exercise

aid in determining

heart

rate trends in

general.

 

 

WORKOUT

GUIDELINES

 

 

 

 

 

Eacll Wo_olA should consist of three_)asic parts: a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down.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 exer- cise to warm up. Then, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise--never hold your breath. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles as wellas help to decrease soreness and other post-exercise problems.

To m&intain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. The key to success is CONSISTENCY.

i2

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Contents PRO.FORM QUESTIONS?Limited Warranty Contents Important Safety Precautions Before YOU Begin FrontBack SideAssembly Operation and AdjustmentPlugging in the Power Cord Breaking in the MAINTENANCE-FREE Walking Platform Diagram of the Consoie Turning on the PowerControlling the Speed of the Treadmill Information Mode Turning OFF the PowerChanging the Incline of the Treadmill LED Display OperationTROUBLE-SHOOTING Symptom the Pulse Earclip does not Function ProperlySYMPTOM. the Walking Belt Slows When Walked on Lemove Conditioning Guidelines Exercise IntensityConditioned Unconditioned Training Zone AGE BEATS/MIN AGE BEATS/MINTOE Touch Stretch Hamstring StretchCALF/ACHILLES Stretch Inner Thigh StretchPart LIST--Model No. PFTL10040 Exploded DRAWING--Model No. PFTL10040 RSS4AOrdering Replacement Parts