ProForm PFTL69501 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

Page 22

CONDITIONING 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 your movement, may affect the accuracy of heart rate readings. The 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 higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the pulse sensor. If your heart rate is too high or too low, adjust the speed and incline of the treadmill.

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 and 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 and 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 and 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.

22

Image 22
Contents Serial Number Decal QUESTIONS?Model No. PFTL69501 Serial No Customer HOT LineTable of Contents Important Precautions Apply the decal in the location shown Before YOU Begin Using the treadmillLeft Side Right Side Been connected AssemblyAdjustable wrench Pulse Bar Bolt yetTors do not fit together easily Connect the Pulse Wire 121 to the corresponding wireExtending from the Console Base Connect themOrder part number HOW to Plug in the Power CordPerformant Lube This product must be grounded.If it should malfuncConsole Diagram Features of the ConsoleHOW to USE the Manual Mode Getting StartedFoot rails Time displayDisplay Whenkey. you are finished exercising, removeTo start the program HOW to USE Personal Trainer ProgramsSelect one of the personal trainer programs Follow your progress with the LED track Four displaysHOW to Connect Your Portable Stereo HOW to Connect Your Portable CD PlayerVideocassettes Audio 5mm Cable Adapter Headphones/Speakers HOW to Connect Your Home StereoHOW to Connect Your Computer Adapter CableHOW to Connect Your VCR ProgramsIf you are using your portable CD player To the next settings of the CD or video programSole Adjust the volume of your CD player or VCR Prepared for speedHOW to USE Programs Directly from OUR WEB Site Speed Information MODE/DEMO ModeCals Optional Chest Pulse SensorHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USESymptom the Power Turns OFF During USE Maintenance and TroubleshootingSymptom the Power does not Turn on Symptom the Pulse Sensor does not Function ProperlyPlug the Power Cord Unplug the PowerSymptom The walking belt slows when walked on CordExercise Intensity Conditioning GuidelinesWorkout Guidelines Key Qty Description Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty Part No R0802AExploded DRAWING-Model No PFTL69501R0802A

PFTL69501 specifications

The ProForm PFTL69501 is a popular treadmill designed for home fitness enthusiasts seeking a reliable and high-performance workout experience. Known for its robust features and innovative technologies, this model caters to users of all fitness levels.

One of the key highlights of the ProForm PFTL69501 is its powerful 2.75 CHP motor, which delivers a smooth and consistent performance. This motor allows for speeds up to 10 mph, making it ideal for brisk walking, jogging, or running. The treadmill also incorporates a 0-10% incline feature, enabling users to simulate outdoor running conditions, intensify workouts, and engage different muscle groups for greater overall effectiveness.

The PFTL69501 features a spacious 20" x 55" running surface, providing ample room for comfortable strides. The deck is equipped with ProForm’s patented ProShox cushioning system, designed to absorb impact and reduce stress on joints. This makes the treadmill a suitable option for users who may struggle with high-impact workouts, allowing for a more enjoyable exercise experience.

Another noteworthy characteristic is the integration of iFit technology. This innovative feature offers access to thousands of on-demand workouts led by personal trainers, as well as custom nutrition plans and tracking tools. Users can also explore diverse terrain through Google Maps, creating an engaging workout environment from the comfort of their home. iFit requires a subscription, but many find the investment worthwhile for the variety and motivation it brings to their fitness routines.

The ProForm PFTL69501 is designed with user convenience in mind. It includes a quick control console with an easy-to-read LCD display that tracks important metrics such as speed, distance, time, and calories burned. Furthermore, the treadmill is equipped with Bluetooth speakers, providing users the option to play their favorite music or podcasts during workouts.

The folding design of the treadmill enhances its appeal, allowing for easy storage in smaller spaces. The SpaceSaver design with an EasyLift hinge makes it simple to lift the deck and tuck it away when not in use.

Overall, the ProForm PFTL69501 treadmill offers a blend of innovative technology, user-friendly features, and solid construction, making it an excellent choice for individuals committed to their fitness journey. Whether you’re a novice or a seasoned athlete, this treadmill can cater to your workout needs and help you achieve your fitness goals.